CrossFit Wachusett – CrossFit


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


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 (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

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