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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

2 pole bear crawl

2 pole twisting lunges

10 push ups

10 hollow rocks

5 prayers

Weightlifting

Push Press (1 RM)

12 min

Metcon

Metcon (AMRAP – Reps)

12 min EMOM:

8 front rack lunges

6 strict presses

**abmat sit-ups in remaining time**

Score for the WOD = abmat sit-ups
Scaled (55/35), Rx (75/55), Rx+ (95/65)