CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
2x gym skip
2 pole spiderman
1 pole crab walk
10 shoulder dislocates
10 PVC OH squats
Weightlifting
Strict Press (3×2 @ 85% of 1RM)
12 min to work up to 85% and complete 3 sets of 2 reps there.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
12 OH squats (95/65)
12 TTB
Rx+
**If you finish 2 rounds by 4 min, go up to 135/95. If you finish 2 rounds at 135/95 by 8 min, go up to 165/115.**
