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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

2 high skipping laps

10 toy soldiers

10 Scap pulls

1 pole duck walk/1 pole high crab

10 Box step ups

–then– group stretch

Weightlifting

Clean Pull ( 5 sets of 1 @ 105%)

3 Position Clean (F,K,H) (3 sets of 3 position clean @ 85%)

Metcon

Metcon (Time)

30 pull-ups

40 power cleans (95/65)

50 box jumps (24/20)

40 power cleans (95/65)

30 pull-ups
Rx+

30 C2B

40 DB power cleans ( 2 DBs 50/35)

50 box jumps (30/24)

40 power cleans

30 C2B

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