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CrossFit Wachusett – CrossFit

Warm-up

Group Warm-up (No Measure)

Group Warm-up

Weightlifting

Back Squat (1RM)

If you missed Monday’s 1RM

Deadlift (5RM)

If you missed Wednesday’s 5RM

Metcon

Metcon (AMRAP – Reps)

Death by Push-Up
***If you did Monday and Wednesday’s weightlifting:***

12 minutes – go by 1’s or 2’s per minute (i.e. 1, 2, 3, 4… or 2, 4, 6, 8…)

Metcon (Time)

For time:

400m run

50 wall balls (20/14)

40 burpees

30 goblet lunges (53/35)

20 AB cals

400m run

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