CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
8 cal row
1 pole ๐/1 pole ๐ท 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)