CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
1 pole crab walk
1 pole inchworm
2 pole spiderman
10 shoulder dislocates
10 PVC OH squats
10 hollow rocks
Weightlifting
Strict Press (heavy 3×3)
Same weight across all 3 sets. After final set of 3, remove 10lbs and immediately do a max effort set at that weight. Record weight and reps of this in the comments section.
Metcon
Metcon (Time)
For time:
10 strict presses
15 OH squats
20 push presses
25 OH squats
30 push jerks
35 OH squats
Rx 95/65, Rx+ 115/75
With Rx+ weight, see Crossfit.com Tuesday 130402
15 min cap
