CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3️⃣ rounds
200 m run 🏃🏻♀️
10 toy soldiers💂🏽♀️
10 stripper squats👯♀️
10 push jerks w/ barbell
10 around the world 🌎
Weightlifting
Paused Front Squat (3RM then 3 @95% & 3 @90%)
Bench Press (3×3 @ 80%)
Overhead Squat (3RM then 3 @95% & 3 @90%)
Push Press (3×3 @ 80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
10 wall balls (20/14)
10 deadlifts (185/135)
10 DB push-jerks (50/35) – 5 one arm and then 5 the other arm
Rx+ = WB(30/20)/DL (225/155)
