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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 AB cals (yes, they count!)

10 Arch to hollow swings

10 Glute bridges

10 Ring rows

10 Good Mornings w/ bar

Weightlifting

Deadlift (off 90% of 1RM+10lbs) 5 @ 40%, 5 @ 50%, 5 @ 60%)

12 min

Metcon

Metcon (Time)

10-9-8-7…-3-2-1 for time:

Deadlifts (185/135)

TTB
Rx+ (225/155)

*15 min cap*

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