CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
10 cal row
1 pole spider/ 1 pole inchworm
10 toes to poles
10 supine scorpions
10 strict presses (bar)
Weightlifting
Power Snatch (1RM)
Metcon
Metcon (Time)
3 rounds for time:
10 push presses (Rx 95/65, Rx+ 135/95)
20 abmat sit-ups
30 cal row