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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 jumping jacks

2 pole spiderman

10 flamingos

10 hand release push-ups

10 PVC OH squats

Weightlifting

Overhead Squat (5RM)

15 min

Metcon

Metcon (Time)

For time:

Row 1000m

Run 400m
10 min cap

Metcon (Time)

For time:

Row 1000m

Run 400m
10 min cap

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