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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

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