CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
400 m run -then-
3 Rounds
10 Stripper squats
30 sec handstand hold
5 bar taps
30 sec each arm -thread the needle-
Weightlifting
Strict Press (off 90% of 1RM+5lbs) 5 @ 40%, 5 @ 50%, 5 @ 60%)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
5 chest to bar pull-ups
10 plate push-ups
200m run
Rx+
5 MUs
200m run
