91518

CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

10 cal row πŸš£πŸΌβ€β™€οΈ

1 poleπŸ•·/1 pole lunges

5 πŸˆπŸ„

10 arch to hollow

10 toes to poles

-then- Game!

Weightlifting

Paused Front Squat (3RM, 95%x3, 90%x3 (% of what you get today)

Bench Press (3 sets of 4 reps @75%)

Overhead Squat (3RM, 95%x3, 90%x3 (% of what you get today)

Push Press (3 sets of 4 reps @75%)

Metcon

Metcon (Time)

5 rounds for time:

10 cal row

10 TTB

10 goblet lunges (50/35)

10 DB snatches (50/35)

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