72115

CrossFit Wachusett – CrossFit

(No Measure)

3 Rounds

Samson Stretch 30s per leg

10 air squats

10 Shoulder dislocates

10 push-ups

10 sit-ups

10 Ring Rows

Snatch (1 RM)

15 mins to work to a max follow this work up:

2 @ 60%, 2 @ 65%, 1 @70%, 1@80%, 1@90%, 2-3 max lifts

Metcon (Time)

21-15-9

Strict HSPU

Wall-Ball 20/14

Burpee
Scale strict HSPU to 65% of 1rm Strict press. Kipping HSPU is not a scale for this workout.

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