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
