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CrossFit Wachusett – CrossFit

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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)

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