11515

CrossFit Wachusett – CrossFit

Warm-up

Class Warm up 7 (No Measure)

3 Rounds

50 Single Unders

5 AbMat Sit Ups

10 Shoulder Dislocates

10 Air Squats

-then-

2 Rounds of 9 Fundamentals, 5 each round 1 with pvc round to with a bar

Gymnastics

strict pull-ups (5×10 use a band or weight as needed)

Metcon

Metcon (5 Rounds for reps)

5 Rounds of 1 min AMRAP at each station:

Power Snatch 75/55

Box Jump

Ring Row

Cal Row

1 min rest between rounds

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