3617

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

jump rope complex 10 of each (singles, L-leg, R-leg, bell, skier, double under)

10 grasshoppers

10 around the world

10 air squats

10 arch to hollow/kips on PU bar

Weightlifting

Back Squat (3RM)

12 min

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

60 DU’s

30 wall balls (20/14)

20 C2B pull-ups
Scales:

DU’s to 100 singles

C2B’s to regular pull-ups or jumping C2B’s

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