102215

CrossFit Wachusett – CrossFit

Warm-up

Row/long (No Measure)

Row 500m

then 3 rounds of:

20s samson stretch each leg

10 Cossacks

10 Pull-ups

10 Push-ups

10 Grasshoppers

10 Supermans

Then

Row 500M

Metcon

Metcon (AMRAP – Reps)

5 Rounds 1 min AMRAP @ each station :30s Rest between each round

Cal Row

Push-up

AbMAt Situp

Wall-Ball
1 Round is

1 Min Cal Row

1 Min Push-up

1 Min AbMat Sit up

1 Min Wall Ball

Scale push-ups to barbell across Rack

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