CrossFit Wachusett – CrossFit
(No Measure)
3 rounds:
Samson stretch 30s per leg
5 burpees
10 Ring Rows
10 Wall-facing squats (fingers interlocked, arms OH with elbows locked, full depth on each squat, give yourself as much room as you need to perform them perfect)
10 Shoulder dislocates
5 inchworms
Back Squat (8 RM)
10 mins
“The Admiral” (Time)
“The Admiral”
3 RFT
20 Burpee Pull-ups (bar should be about 6” above reach)
20 Front Squats 155/105
20 Box Jumps 24/20
