CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
1 min jump rope
1 pole inchworm/1 pole spidey
10 shoulder touches
10 good mornings
30 sec shoulder opener
Weightlifting
Paused Front Squat (5RM, 95%x5, 90%x5 (%are of what you get that day)
Bench Press (3 sets of 8 reps @60%)
Overhead Squat (5RM, 95%x5, 90%x5 (%are of what you get that day)
Push Press (3 sets of 8 reps @60%)
Metcon
Metcon (Time)
21-15-9 for time:
Box jump overs
Push-jerks Rx (115/75)
Rx+ (135/95)