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CrossFit Wachusett – CrossFit

Warm-up

DU Fundamentals (No Measure)

3 Rounds

30 DU’s

10 Grasshoppers

10 Air Squats

10 Ring Rows

10 Hollow Rocks

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Then

2 x 9 Fundamentals 5 each rd 1 PVC rd 2 barbell

Metcon

12 Pains of CrossFit (Time)

Just like the song

1 HSPU

2 Thrusters 95/65

3 Box Jumps 24/20

4 Alternating Pistols

5 TTB

6 Burpees

7 KBS 1.5/1

8 HR Push-ups

9 AbMat Sit-ups

10 DU’s

11 Sumo DL HIgh Pull 95/65

12 Walking Lunge Steps (Rx+ 12oz. Beer)

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