12915

CrossFit Wachusett – CrossFit

Warm-up

Warm up 5 (No Measure)

3 Rounds

20 Double Unders

10 Spiderman Crawl

10 Superman

-Then-

2x 9 Fundamentals 5 each, round 1 with PVC, round 2 with a Bar

Weightlifting

Deadlift (1rm)

12 mins to work to a heavy deadlift,

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min amrap

50 DU’s

25 HSPU

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