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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2x gym skip

1 pole crab walk

1 pole duck walk

10 shoulder dislocates

10 wall facing squats (arms locked out like your OH squat)

Weightlifting

Strict Press (2RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

5 strict presses (95/65)

10 OH squats (95/65)

15 burpees

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