11715

CrossFit Wachusett – CrossFit

Warm-up

Warm up 3 (No Measure)

3 Rounds:

150m Row

3 Strict Pull-ups

10 Situps

10 Scorpion stretch

10 Superman

Weightlifting

Back Squat (10@60%, 8@65%, 8@70%, 8@75%)

Metcon

Metcon (4 Rounds for time)

4x500m Row

rest 2 min between each effort

record each 500m row time

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