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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

200m Run

2 pole length inch worms

10 grasshoppers

20s samson stretch

10 air squats

10 push-ups

Weightlifting

Front Squat (10×3)

Front Squat EMOM for 10 mins 3 FS @ 65% move AFAP

Metcon

Boat Race (Time)

3 Rounds for time

500m Row

400m Run

2 Min Rest between Rounds

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