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CrossFit Wachusett – CrossFit

Warm-up

Warm up 7 (No Measure)

3 Rounds

4 x Gym Length Jog

3 HS Kick ups

10 Wall Facing Squats

10 Around The World

10 Spiderman Crawl

PVC Shoulder Opener (No Measure)

2 mins

Metcon

Metcon (Time)

21-15-9

Deadlift 225/155 (RX+275/185)

HSPU

At the end of each round perform 50 (rx+100) DU’s

EMOTM beginning at 0:00 Perform 3 (Rx+5) Burpees

Gymnastics

Rope Climb (3×3)

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