CrossFit Wachusett – CrossFit
Warm-up
Group Warm-up (No Measure)
Group Warm-up
Extra work
Pull-Up Negative (3 sets x 9 reps)
Hold the top for 3 sec and lower as slowly as possible (3 sec or more).
15 min, rest 2 full min in between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
22 min AMRAP:
400m run
30 wall balls (20/14)
20 v-ups (20/14)
10 AB cals
1 rep for every 100m run
