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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 cal AB

10 flamingos

10 scorpions

10 reverse/supine scorpions

10 ring rows

Weightlifting

Bench Press (3 reps @70%, 3@80%, 3+@90%)

(1) Add 5 llbs to your previous 1RM.

(2) Calculate 90% of your 1RM+5lbs.

(3) Calculate your percentages off of that 90%.

12 min

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

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