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
