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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m then –

2 rounds

8 pvc banded pull downs

8 bent over rows

8 front squats (bar)

5 ring or box dips

10 halo bridges

10 Russian twists

Clean Pull + Front Squat

4×6+6 clean pulls + front squats @55% of 1RM power clean

Metcon

Metcon (Time)

3 rounds for time:

6/3 bar MUs

20 KB swings (53/35)

200m run
mu scale- 4 pull ups/ 4 box dips

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