CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
10 cal row
10 strict press w/ bar
10 plate sit ups
10 dislocates
10 Halo bridges
Metcon
Metcon (Time)
Row 20 cals
—-then—-
21-15-9
Push-press (95/65)
TTB
—-then—-
Row 10 cals
Rx+ 125/85
Extra work
Pull up prep (Increase weight, if possible)
4 Rounds
6 chin up negatives
8 DB rows
8 DB curls