2518

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

row 10 cals

10 push-ups

2 pole inchworm

10 ring rows

2 pole long jumps

Gymnastics Skills

Metcon (No Measure)

3 rounds:

ME strict PU’s (record below)

10 hanging arch to hollow swings

10 banded lat presses

10 barbell rows (record below)

Strict Pull-Ups (3 sets of ME)

As difficult as possible across all three sets (bands across j-cups, BW or weighted)
record biggest set

Barbell Row (3 sets of 10 reps)

Metcon

Metcon (Time)

21-15-9:

Power clean (125/85)

Lateral bar burpees

Cal row
14 min cap

Metcon (Time)

21-15-9:

Power clean (125/85)

Lateral bar burpees

Cal row
14 min cap

Recent Posts

Leave a Comment