5117

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2x gym skip

2 pole spiderman

10 air squats

10 shoulder dislocates

10 push-ups TOUCH YOUR CHEST TO THE FLOOR

Weightlifting

Back Squat (1 RM)

12 min

Metcon

Bear Complex (5 sets of 7 rounds of complex)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
25 minutes for 5 sets of 7 rounds of the complex. Each round of 7 must be unbroken and touch and go at the ground. Score is weight on your final 5th set of the complex.

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