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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2 pole bear crawl

1 pole duck walk

10 flamingos

10 cossacks

10 med ball cleans

Weightlifting

Back Squat (1RM)

15 min

Metcon

Metcon (AMRAP – Rounds)

14 min death by squat clean (115/75)
If death, KB swings with remaining time.

Metcon (AMRAP – Reps)

AMRAP KB swings (53/35)

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