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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

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