51917

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

jump rope series (10 of ea: singles, R-leg, L-leg, skier, bell, DU’s)

1 pole bear crawl

1 pole crab walk

10 arch to hollow on pull up rack

3 wall walks

Weightlifting

Strict Press (3×6 @ 65% of 1RM)

12 min to work up to 65% and complete 3 sets of 6 reps there

Metcon

Metcon (Time)

100 push presses (95/65) for time. Everytime the bar comes out of the front rack position, 10 KB SDHP’s (53/35).
Rx+ 125/85

15 min cap

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