CrossFit Wachusett – CrossFit
Warm-up
Class Warm up 7 (No Measure)
3 Rounds
50 Single Unders
5 AbMat Sit Ups
10 Shoulder Dislocates
10 Air Squats
-then-
2 Rounds of 9 Fundamentals, 5 each round 1 with pvc round to with a bar
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
20 KBS 53/35
20 Box Jump 20″
20 AbMat Situp
20 Hand Release Push-up
20 Ring Rows
Metcon (AMRAP – Reps)
50 Hollow Rocks not for time
