CrossFit Wachusett – CrossFit
Warm-up
Cal Row (No Measure)
3 Rounds
20 Cal Row
10 Walking Lunge Steps
10 Ring Rows
10 Supermans
10 Hollow Rocks
10 Push ups
Weightlifting
Push Press (3×5 @ 75% )
Metcon
Metcon (Time)
5 RFT
30 Burpees to target
30 Cal Row
20 min time cap
