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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 cal row

10 toy soldiers

5 inchworm push ups

10 good mornings

10 around the world

Weightlifting

Deadlift (off 90% of 1RM + 10#) 75% x 5, 85% x 3, 95% x 1+)

15 min

Metcon

Metcon (Time)

3 rounds for time:

20 cal row

20 deadlifts (185/135)

20 plate push ups
16 min cap

Rx+ – 225/155 and deficit plate push ups (no abmat, chest touches floor with hands and feet still on plates)

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