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CrossFit Wachusett – CrossFit

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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)

Weightlifting

Snatch

Clean and Jerk

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