CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
15 jumping jacks
2 pole walking lunge
2 pole squat jump
10 push-ups
10 flamingos
Weightlifting
Back Squat (3×1 @ 90% of 1 RM)
15 min to work up to 90% and complete 3 sets of 1 rep there.
Metcon
Metcon (Time)
30-20-10 for time:
pistols
push press (115/75)
Rx+ 135/95
12 min cap
