112815

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

Back Squat (4×2 @ 75%)

Metcon

Metcon (Time)

3 RFT

15 thrusters 115/75

30 cal row

Rx+

155/105

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