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
