CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
row 10 cals
10 push-ups
2 pole inchworm
10 ring rows
2 pole long jumps
Gymnastics Skills
Metcon (No Measure)
3 rounds:
ME strict PU’s (record below)
10 hanging arch to hollow swings
10 banded lat presses
10 barbell rows (record below)
Strict Pull-Ups (3 sets of ME)
As difficult as possible across all three sets (bands across j-cups, BW or weighted)
record biggest set
Barbell Row (3 sets of 10 reps)
Metcon
Metcon (Time)
21-15-9:
Power clean (125/85)
Lateral bar burpees
Cal row
14 min cap
Metcon (Time)
21-15-9:
Power clean (125/85)
Lateral bar burpees
Cal row
14 min cap
