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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

15 jumping jacks

2 pole spiderman

10 flamingos

10 around the worlds

10 push-ups (chest to the floor…PLEASE)

Weightlifting

Strict Press (3×5 @ 70% of 1RM)

12 min to work up to 70% and complete 3 sets of 5 reps there.

Metcon

Metcon (Time)

3 rounds for time:

20 Shoulder to OH (135/95)

15 Front squat (135/95)

50 DU’s
15 min cap

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