CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
250m row
2 pole inchworms
10 ring rows
10 hollow rocks
10 supermen
Weightlifting
Press Complex (1+3 heaviest)
Strict Press – Push Press
1 strict press + 3 push presses – heaviest you can do
Metcon
Metcon (Time)
3 rounds for time:
500m row
15 pull-ups
15 push-ups
Rx+ 5/3 Muscle ups
