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
