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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

400 m run -then-

3 rounds

5 tempo push ups (chest 2 floor)

10 ring rows

10 good mornings w/pvc (3 sec hold)

30 sec shoulder opener in rack

Weightlifting

Bench Press (3 sets of 8 reps @60%)

Metcon

Metcon (Time)

5 rounds for time of:

10 cal row

10 plate push-ups

10 alt. DB snatches (50/35)
*16 min cap*

Metcon (Time)

5 rounds for time of:

10 cal row

10 plate push-ups

10 alt. DB snatches (50/35)
*16 min cap*

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