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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 walking lunge steps

6 spiderman

10 alt. step ups

10 Around the world

6 ring rows

Gymnastics Skills

3 rounds

ME headstand hold (athletes must prove 0:30 headstand hold in order to move to handstand hold practice)

10 shoulder touches

10 hollow rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP w/ a buddy:

20 cal row

20 sit ups

20 pull ups/ ring rows

20 burpee box jump overs/ step ups
Rx+ Solo

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