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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400 m -THEN-

3 rounds

10 good mornings

10 push ups

10 step ups

30 sec box stretch

-THEN- 400 m run

Weightlifting

Push Press (3 sets of 5 reps @ 65% of 1 RM)

Metcon

Metcon (Time)

20-16-12-8-4 for time:

DB push-jerks (50/35)

Front rack goblet step-ups (50/35)
20 inch box for all

*16 min cap*