CrossFit Wachusett – CrossFit


Warm-up (No Measure)

3 rounds:

2x gym skip

1 pole crab walk

2 pole spiderman

10 cossacks

10 shoulder dislocates

10 arch to hollow swings on bar


Strict Press (1 RM)

12 min


Metcon (AMRAP – Reps)

12 min death by push-jerks. If you fail out, AMRAP abmat sit-ups (20/14) with remaining time.

**Compare to 4/14/17**
Score = successful minutes completed. Add weight and number of abmat sit-up reps to the comments. Example – 115/45 = 115lbs and 43 abmat sit-ups.

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