CrossFit Wachusett – CrossFit
Warm-up
Group Warm-up (No Measure)
Group Warm-up
Extra work
Metcon (No Measure)
3 rounds:
14 hollow rocks
14 arch rocks
14 banded lat pull-downs
14 sec L-sit hold on rings or boxes (accumulate 14 sec if you cannot hold for 14 sec straight)
Metcon
Metcon (Time)
400m run
50 V-ups (20/14)
40 power cleans (95/65)
400m run
30 ring rows
20 AB cals
400m run
