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CrossFit Wachusett – CrossFit

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Warm-up

Group Warm-up (No Measure)

Group Warm-up

Gymnastics Skills

Metcon (No Measure)

3 rounds:

4 negatives (chest, chin or box scale)

10 hanging arch to hollows

:30 arch hold

Metcon

Metcon (AMRAP – Rounds and Reps)

22 min AMRAP:

50 push-presses (95/65)

50 v-ups (20/14)

50 AB cals

50 DB step overs (20/14)

50 OH walking lunges (20/14)
Rx+

2018 Regional – Individual Event 5

For time:

50 handstand push-ups

50 toes-to-bars

50 AB cas

50 dumbbell box step-overs

50-ft. right-arm dumbbell overhead lunge

50-ft. left-arm dumbbell overhead lunge

(2 poles = 50-ft.)

DB weight (50/35)

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