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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 cal row

2 pole inchworm broad jumps

10 strict presses (bar)

10 supine scorpions

30 sec hs hold (nose&toes)

Weightlifting

Split Press (1RM)

Split Jerk (2RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

20 cal row

20 HSPUs

20 burpees

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