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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 cal row

2 pole inchworm

10 hanging arch to hollows

10 grasshoppers

10 scorpions

Weightlifting

Strict Press (3 set of 6 reps @ 65%)

12 min

Strict Press (1RM)

If you did not find a 1RM last week, use this time to do so.

Metcon

Metcon (Time)

5 rounds for time:

6 C2B

9 KB swings (53/35)

12 cal row
16 min cap

Rx+

6/3 muscle ups

KB 70/53

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