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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

Power Clean (Work to a heavy but perfect single)

12 mins

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

20 cal Row

20 Box Jumps 24/20

20 Power clean 135/95

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