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 – Rounds and Reps)
20 Min AMRAP
30 KBS
30 Deadlift 155/105
30 Cal Row
30 Goblet Squat
