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)
