72017

CrossFit Wachusett – CrossFit

Warm-up

Group Warm-up (No Measure)

Group Warm-up

Metcon

Metcon (AMRAP – Reps)

4 rounds, 1 min @ each:

box jumps (24/20)

KB swings (53/35)

AB cals

burpees

wall balls (20/14)

—–1 min rest—–

Extra work

Metcon (No Measure)

3 rounds:

10 hollow rocks

10 arch rocks

10 banded lat pull-downs

10 sec L-sit on rings or between boxes

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