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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

200m jog

10 v-ups

2 pole toy soldier

10 stripper squats

10 wall balls (lighter than you would use in a WOD)

Weightlifting

Snatch (1 RM)

Clean and Jerk (1 RM)

Back Squat (1 RM)

Strict Press (1 RM)

Deadlift (1 RM)

Front Squat (1 RM)

Metcon

Metcon (Time)

18, 16, 14, 12, 10, 8, 6, 4, 2 for time:

DB hang clean and jerks (50/35)

TTB
DB hang clean and jerks must be split up evenly each side, but may be done how you choose: alternating or split in half or done in sets of”x” number on one side and “x” number on the other side.

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