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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

250 m row

6 cat/cow

10 cossacks

10 shoulder dislocates

30 sec Spider-Man hold (r/l)

——THEN—–

9 Fundamentals

5 reps w/ PVC or light bar

Weightlifting

Front Squat (3 sets of 5 reps @ 75% of the most recent 3RM)

Metcon

CrossFit Games Individual Regional Event 12.2 (Time)

For time:

2000m row

50 one-legged squats (alternating)

30 hang cleans (135/95)
Rx+ (225/135)

17 min cap

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