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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

Weightlifting

Front Squat (4×3 @ 80%)

Metcon

Metcon (Time)

For time

1k row

30 ohs 95/65

20 hspu

Rx+ 135/95
You should be confident you can do 20 ub ohs with your weight.

Scale Hspu to push press with your barbell. Do not use abmats

Time cap: 8 minutes

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