CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 cal AB
2 pole spiderman
10 shoulder touches (wall or box)
10 flamingos
10 strict presses (w/ bar)
Weightlifting
Strict Press (off 90% of 1RM + 5#) 75% x 5, 85% x 3, 95% x 1+)
12 min
Metcon
Metcon (AMRAP – Reps)
12 min AMRAP
10 burpees
ME push press (95/65)
*Score is total push press reps completed*
