12615

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

Weightlifting

Front Squat (12 Mins to work to 1RM)

Make sure you hit full depth!

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

20 Cal Row

10 Burpees over the bar

5 Thrusters 155/105 (Rx+185/115)
If Class is larger than 9 Ladies start on Burpees

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