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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 11 reps)

Hold the top for 3 sec and lower as slowly as possible (3 sec or more).
15 min, ret 2 full min in between sets.

Metcon

Metcon (Time)

3 rounds for time:

20 v-ups

20 wall balls

20 walking lunges

20 ring rows

***EMOM 3 burpees***
Rx+ 5 burpees

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