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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 of ea. jump rope series (singles, R-leg, L-leg, skier, bell, DUs)

10 PVC good mornings

10 PVC OH squats

10 flamingos

10 supine scoripions

Weightlifting

Deadlift (3 reps @70%, 3 @80%, 3+ @90%)

15 min

*Take these percentages off of 90% of your 1 RM*

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

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