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CrossFit Wachusett – CrossFit

Warm-up

Row/long (No Measure)

Row 500m

then 3 rounds of:

20s samson stretch each leg

10 Cossacks

10 Pull-ups

10 Push-ups

10 Grasshoppers

10 Supermans

Then

Row 500M

Metcon

Metcon (AMRAP – Reps)

3 Rounds of:

90s AMRAP thruster 95/65

90s AMRAP Burpees

90s AMRAP Calorie Row

3 min Rest

Score=total reps

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