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CrossFit Wachusett – CrossFit

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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

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