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CrossFit Wachusett – CrossFit

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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