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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

1 pole ๐Ÿฆ€/ 1 pole ๐Ÿป

10 good mornings โ˜€๏ธ

10 bent over rows

10 quad pulls

30 sec ๐Ÿ“ฆ stretch

Weightlifting

Bench Press ( 90% of your previous 1RM+5lbs=)

Use that number:

75%x5

85%x3

95%x1+

Metcon

Metcon (Time)

5 rounds for time:

5 power cleans (115/75)

7 shoulder to OH

9 deadlifts

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