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
