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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

12 minute AMRAP:

Spell your first name, row 10 cal, spell your last name.

Warm-up (No Measure)

12 minute AMRAP:

Spell your first name, row 10 cal, spell your last name.

Gymnastics Skills

Metcon (No Measure)

Kipping, pull-ups, C2B’s and bar MU’s

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

1, 2, 3, 4, 5….etc.

DB thruster (50’s/35’s)

Bar muscles up

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

1, 2, 3, 4, 5…etc.

Thruster (95/65)

C2B

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

1, 2, 3, 4, 5…etc.

Thruster (95/65)

Pull-up

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

1, 2, 3, 4, 5…etc.

Thruster (65/45)

Ring row

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