42017

CrossFit Wachusett – CrossFit

Warm-up

Group Warm-up (No Measure)

Group Warm-up

Gymnastics

Pull-Up Negative (3×10)

Hold the top for 3 sec and lower as slowly as possible (3 sec or more).
All reps happen the same as last week or with teh same body weight or weighted mode they did in previous weeks. Rest 2-3 min between sets.

Metcon

Metcon (Time)

For time:

500m row

—-then—-

4 rounds:

10 pull-ups

40 DU’s
Rx+ 10 C2B pull-ups

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