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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

8 cal row

1 pole 🐛/1 pole 🕷 man

10 toes to poles

8 push presses

30 sec supine twist (r/l)

Extra work

10 min death by push-ups

(increase by 1 rep or increase by 2 reps depending on skill level)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

9 push presses (95/65)

15 cal row

21 box jumps (24/20)