CrossFit Wachusett – CrossFit
Warm-up
Warm up 3 (No Measure)
3 Rounds:
150m Row
3 Strict Pull-ups
10 Situps
10 Scorpion stretch
10 Superman
Couch Stretch (No Measure)
1-2 min per leg
Weightlifting
Front Squat (20 RM)
Metcon
Metcon (AMRAP – Reps)
4 Min AMRAP Calorie Row
Metcon (Time)
After a 6 min Rest
For Time:
# of Cals rowed in #1
