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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2x gym length jog

10 flamingos

10 around the worlds

10 air squats

3 wall walks

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. Recored weight and reps of this in the comments section.

Metcon

Metcon (Time)

For time:

**21 HSPU’s

**21 KB swings (53/35)

18 HSPU’s

18 KB swings

15 HSPU’s

15 KB swings

12 HSPU”s

12 KB swings

9 HSPU’s

9 KB swings

6 HSPU’s

6 KB swings

3 HSPU’s

3 KB swings

**Rx+ starts with 21’s

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