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CrossFit Wachusett – CrossFit

Warm-up

Warm-up 10 (No Measure)

3 Rounds

2x Gym Length Skip

5 Push-ups

5 Strict Pull-ups

10 Grasshoppers

10 Walking Lunge Steps

10 Around The World

Couch Stretch (No Measure)

1-2 min per leg

Weightlifting

Front Squat (1 RM)

Metcon (AMRAP – Rounds)

5 Min AMRAP

10 Cal Row

10 Lateral Burpees Over Rower
Only full rounds count

Rest 6 mins then do #2

Metcon (Time)

For Time:

# of Rounds you completed on 1

10 Cal Row

10 Lateral Burpees over Rower

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