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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

2 pole bear crawl

10 scorpions

1 pole crab walk

10 flamings

10 around the worlds

Weightlifting

Strict Press (3 reps @70%, 3 @80%, 3+ @90%)

12 min

*take these percentages off of 90% of your 1RM*

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 for time:

Clean and jerks (95/65)

HR push-ups
Rx+ (125/85)

16 min cap

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