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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

25 jumping jacks

10 halo bridges

5 HR push ups

10 flamingos

5 back squats w/ bar

5 good mornings w/ bar

Weightlifting

Back Squat (20 reps at 5RM -40lbs)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

10 plate push-ups

15 deadlifts (135/95)

20 wall balls (20/14)
Rx+ Deficit PU (no abmat)

185/135

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