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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

2 skipping laps

1 pole spidey/ 1 pole inchworm

10 flamingos

10 push jerks w/bar

10 good mornings w/ bar

Weightlifting

Deadlift (3×5 deadlifts at your squat clean 1RM+10lbs)

Metcon

Metcon (AMRAP – Reps)

12 min to complete AMRAP:

3-6-9-12-15-etc…

Burpee box jump-over (20’ for all)

Shoulder to OH (95/65)

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