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CrossFit Wachusett – CrossFit

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Warm-up

Group

Weightlifting

Paused Front Squat (3 RM, then 3@ 95%, 3@ 90%)

Bench Press (3 sets of 2 @ 85%)

Overhead Squat (3 RM, then 3@ 95%, 3@ 90%)

Push Press (3 sets of 2 @ 85%)

Metcon

Metcon (Time)

50 abmat sit-ups

40 box jumps (24/20)

30 HSPUs

20 cal row

10 plate push-ups

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