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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

20 cals on rower

—then—

3 rounds:

10 PVC pipe good mornings

10 scoprions

2 pole toy sodiers

10 supermans

—then—

10 cals on rower

Weightlifting

Deadlift (5×5)

15 min – Warm up to a moderate weight. Use the same weight across all 5 sets.

Metcon

Metcon (Time)

3 rounds:

20 cal row

20 alternating DB snatches (50/35)

20 burpees
20 min cap

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