CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 burpees
10 ring rows
10 stripper squats
10 arch to hollow
–then- 90 sec box stretch
Weightlifting
Bench Press (90% of 1RM, then add 5 lbs…)
40%x5
50%x5
60%x5
Metcon
Metcon (Time)
20 pull-ups
20 wall balls (20/14)
20 DB snatches (50/35)
15 C2Bs (scale to jumping C2Bs)
15 wall balls
15 DB snatches
10 bar MUs (scale to 20 ring rows, 20 push-ups)
10 wall balls
10 DB snatches