112115

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

Snatch (1 rm)

Clean and Jerk (1 RM)

Strict Press (8 RM)

Metcon

Metcon (Time)

4 Rounds for time

4 Rope Climbs

15 Deadlifts 225/155

400m Run

Rx+

4 Rounds for time

7 Rope Climbs

15 Deadlifts 225/155

30 AD Cals
Scale Rope climbs to 16 burpee pull-ups

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top