CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
15 jumping jacks
10 hanging arch to hollow swings
5 push-ups
10 flamingos
5 ring rows
Weightlifting
Strict Press (1 RM)
15 min
Metcon
Metcon (Time)
21-15-9 for time:
HSPU
Pull-up
Rx+
Strict HSPU
C2B
12 min cap