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CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
2 pole bear crawl
10 quad pulls
5 bar taps
5 pull ups or ring rows
10 dislocates
5 plate sit ups
Metcon
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 chest-to-bar pull-ups
Men use 65 lb.
Women use 45 lb.
Extra work
4 Rounds
4 chin-up negatives
8 DB rows
8 DB curls
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