71918

CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

Group Warm Up

Gymnastics Skills

3 rounds

6 negative pull-ups

10 box/bench dips

10 supermans

*If possible, go heavier/more difficult than last week*

Metcon

Metcon (Time)

“DIRTY THIRTY”

30 Box Jumps (24/20)

30 Jumping Pull-Ups

30 Kettlebell Swings (35/26)

30 Lunges

30 Knees-to-Elbows

30 Push Press (45/35)

30 Good Mornings (45/35)

30 Wall Balls (20/14)

30 Burpees

30 Double-Unders

20 min time cap