CrossFit Wachusett – CrossFit


Group Warm-up (No Measure)

Group Warm-up


Metcon (No Measure)

TABATA hanging arch to hollows

8x 20 sec of work, 10 sec of rest

Pull-ups (1xME kipping)

3 min 0f rest after the TABATA before doing ME set or before doing negatives.

If you don’t have kipping pull-ups, complete 1 set of 10 negatives.


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15 min cap

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