CrossFit Wachusett – CrossFit
Warm up 8 (No Measure)
3 Rounds
Jump Rope Series 5 each
-Single under, Single Leg, Bell, Ski, DU
10 walking Lunge Steps
10 Ring Rows
10 Cossacks
Weightlifting
Metcon (Weight)
EMOTM for 5 mins
3 Pwr Snatches @ 165/100
-or-
@ 65% of 1RM
Metcon
Metcon (Time)
3 RFT
500m Row
15 Pull-ups
15 Push-ups
Rx+
3/5 Muscle-ups
