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
