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
