CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
2x gym length skip
10 grasshoppers
5 ring rows
10 stripper squats
30 sec shoulder opener
Weightlifting
Deadlift (off 90% of 1RM + 10#) 5 reps @65%, 5@ 75%, 5+@85%)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
21 box jumps (24/20)
15 wall balls (20/14)
9 deadlifts (185/135) *scale to 55% of 1RM*