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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

200m row

10 PVC good mornings

10 shoulder dislocates

10 grasshoppers

5 kick ups (free standing or against the wall)

Weightlifting

Deadlift (5×3)

5-10lbs heavier than last week

15 min

Metcon

Metcon (Time)

21-15-9 for time:

DB snatch (50/35)

burpee
10min cap

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