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CrossFit Wachusett – CrossFit

Warm-up

Burpee/squat prep (No Measure)

3 rounds

6 burpees

10 inchworms

10 pvc oh squats

10 shoulder disloates

5 strict pull-ups

Weightlifting

Back Squat (6 RM)

20 Mins

Metcon

Metcon (Time)

3 Rounds for Time:

200m Run

20 pull-ups

Rx+

3 Rounds for Time:

200m Run

20 C2B pull-ups
8 Min Time cap

Scale pull-ups to Ring Rows

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