3117

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

250m row

10 shoulder dislocates

10 flamingos

10 sit-ups

10 cossacks

Weightlifting

Press Complex (1+4 heaviest)

Strict Press – Push Press
1 strict press + 4 push presses – heaviest you can do

Metcon

Metcon (Time)

3 rounds for time:

15 KB swings (53/35)

20 alternating pistols

30 DU’s

14 min cap
scale pisols to goblet squats

scale 30 DU’s to 60 singles

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