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CrossFit Wachusett – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Front Squat (6 RM)

10 mins should be heavy but perfect and as fast as possible

Metcon (Time)

3 RFT

400m Run

12 KBS 53/35

3 Ring MU

Rx+

70/53 # KB

6 MU’s
15 min cap

Scale MU’s to 9 Pull-ups and 9 Push-ups

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