CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
200 m row
10 good mornings w/ bar
10 push jerks w/bar
10 ring rows
30 sec thread the needle (r/l)
Metcon
Metcon (Time)
1000m row
9 deadlifts (Rx+ 115/75, Rx 95/65)
7 power cleans
5 push-jerks
500m row
9 deadlifts (Rx+ 135/95, Rx 115/75)
7 power cleans
5 push-jerks
250m row
9 deadlifts (Rx+ 155/105, Rx 135/95)
7 power cleans
5 push-jerks
12 min cap
Extra work
Pull up prep
4 Rounds
4×4 pull-up negatives
4×10 DB rows
4×10 DB curls