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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

Run 200m

3 rounds

30 sec samson stretch each leg

1 pole seal walk

10 pvc windmills

10 shoulder dislocates

Weightlifting

Strict Press (5 reps @75%, 3 @85%, 1+ @95%)

12 min

Metcon

Metcon (Time)

200m run

—–then 9-15-21 reps of—–

Shoulder to OH (115/75)

Burpees

—–then—–

200m run
Rx+ 135/95

12 min cap

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