CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
2 pole bear crawl
10 scoprions
2 pole inchworm
10 shoulder dislocates
10 ring rows
Gymnastics
Metcon (No Measure)
3 rounds – circuit style
20 hollow rocks
20 arch rocks
20 banded lat pull-downs
10 arch to hollow with re-grip
Metcon
Metcon (Time)
3 rounds for time:
400m run
21 pull-ups
9 power cleans (135/95)
Rx+ C2B pull-ups and 185/135
15 min cap
