CrossFit Wachusett – CrossFit
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