9118

CrossFit Wachusett – CrossFit

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OLY

Snatch

Clean and Jerk

Warm-up

Warm-up (No Measure)

3 rounds

10 cal row

10 flamingos

10 shoulder touches (wall or box)

10 around the world

10 strict presses w/ bar

Weightlifting

Paused Front Squat (5RM then 5 @ 95%, 5@ 90%)

Overhead Squat (5RM then 5 @ 95%, 5@ 90%)

Bench Press (3 sets of 6 reps @ 65%)

Push Press (3 sets of 6 reps @ 65%)

Metcon

Metcon (Time)

21-15-9:

HSPUs

Cal row

Burpees

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