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
