CrossFit Wachusett – CrossFit
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)
