Sunday

CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS (6 MINUTE CAP)

5/5 SA Ring Row

5/5 SA RKBS

5/5 SA KB FR Lunge

5/5 Suitcase Deadlift

50’ Bear Crawl

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 15 DBL KB Deadlift (53/35)

MIN 2 – :40 DBL KB FR Hold

MIN 3 – 15 KB Upright Row

Workout

Metcon (Time)

FOR TIME

150 KBS (53/35)*

*Every time you break, complete a 200m Run.

-15:00 Time Cap-

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