CrossFit Wachusett – CrossFit

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Warm-up (No Measure)

3 rounds

10 cal row

1 pole inchworm push up/1 pole crab

10 banded air squats

10 dislocates

10 good mornings


Split Jerk (1RM)

Squat Clean (1RM)

Back Squat (1RM)

Squat Snatch (1RM)

Extra work

4 Rounds:

10 back extensions (BW or light to moderate weight)

10 bent over rows (light to moderate weight)

10 seated single arm DB press ea. side (light to moderate weight)


Metcon (Time)

3 rounds for time:

200 DUs

20 cal row

20 KB swings (53/35)

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