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CrossFit Wachusett – CrossFit

Warm-up

Group Warm-up (No Measure)

Group Warm-up

Extra work

Metcon (No Measure)

3 rounds:

16 hollow rocks

16 arch rocks

16 banded lat pull-downs

16 sec L-sit hold on rings or between boxes (accumulate 16 sec if you cannot hold for 16 sec straight)

Metcon

Metcon (AMRAP – Reps)

4 rounds, 1 min at each station:

box jumps (24/20)

AB cals

push press (75/55)

V-ups

—–1 min rest—–

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