121915

CrossFit Wachusett – CrossFit

Warm-up

Cal row, Vup, K2E, push, Coss (No Measure)

3 Rounds

20 Cal Row

10 V-ups

10 knees 2 Elbows

10 Push-ups

10 Cossacks

Weightlifting

Snatch (1 RM)

Clean and Jerk (1 RM)

Back Squat (3 RM)

Metcon

Metcon (AMRAP – Reps)

#1

5 Min AMRAP

Cal Row
Rest 5 Mins then complete #2

Metcon (Time)

#2

Calories you rowed in #1 for time

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