72018

CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

Gym Length Bear Crawl

10 Stripper squats

10 Cat/Cow

10 Grasshoppers

-Then- What hurts?

3-5 minutes of rolling/ stretching

Weightlifting

Deadlift (off 90% of 1RM+10#) 3 reps@ 70%, 3@ 80%, 3+@ 90%)

Metcon

Metcon (Time)

30-20-10 for time:

Burpee box jump overs (24/20)

Deadlifts (95/65)

Rx+ (135/95)

16 min cap

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