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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10-jump rope series

10 quad pulls

10 arch/hollow

10 z presses

10 mb knee ups

30 sec wall stretch (r/l)

Then- group stretch

Weightlifting

Strict Press (6RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

(Rx) 8 min AMRAP:

7 HSPU (scale-10 z press)

14 TTB

28 DUs

(Rx+) 8 min AMRAP:

7 strict HSPUs

14 GHD sit-ups

28 DUs

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