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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 jumping squats

10 toes to poles

5 bar taps

30 sec pigeon stretch (r/l)

5 hollow rocks to 5 arch rocks

Weightlifting

Clean Pull/ 3 Position Clean

Clean pull 5 sets of 3 @ 80%

—–then—–

3 sets of 3 position clean @ 60% (squat every catch)

Metcon

Metcon (Time)

50 abmat sit-ups

40 pull-ups

30 front squats (95/65)

20 bar facing burpees
*14 min cap*

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