CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
4 jogging laps
10 lat pull downs
10 halo squats
10 supine scorpions
5 tempo push ups
Metcon
Metcon (Time)
21-15-9 for time:
Hang power cleans (95/65)
Thrusters
Burpees
Rx+ DBs 50/35
Extra work
4×4 chin-up negatives
4×10 DB rows
4×10 DB curls