CrossFit Wachusett – CrossFit

Row/long (No Measure)

Row 500m

then 3 rounds of:

20s samson stretch each leg

10 Cossacks

10 Pull-ups

10 Push-ups

10 Grasshoppers

10 Supermans


Row 500M

Back Squat (5RM)

12 mins to work to a heavy set of 5

Metcon (Time)

With a partner complete:

2k Row

50 Burpees

50 Box Jumps

50 Wall-Balls 20/14

50 KBS 53/35
20 min cap

1 person working at a time

must switch every minute

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