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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

400m jog

—–then—–

3 rounds:

10 shoulder dislocates

10 air squats

10 Russan KB swings (you choose weight)

5 kick ups (to the wall or freestanding)

Weightlifting

Strict Press (3×4 @ 75%)

12 min to work up to and cmoplete 3 sets of 4 reps there.

Metcon

Metcon (Time)

For time:

20 strict presses (50% of your 1RM strict press)

20 push presses (70% of your 1 RM strict press)

20 push jerks (100% of your 1RM strict press)
12 min cap

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