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″
