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”


20 Burpee Pull-ups (bar should be about 6” above reach)

20 Front Squats 155/105

20 Box Jumps 24/20

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