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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

250m row

—–then—–

3 rounds:

2 pole toy soldier

10 shoulder dislocates

2 pole walking lunges

10 v-ups

—–then—–

250m row

Weightlifting

Deadlift (3RM)

15 min

Metcon

Metcon (Time)

For time:

400m run

20 burpees

100 DU’s

20 burpees

500m row

20 burpees
Rx+ burpee box jump overs

DU scale – 200 singles

16 min cap

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