102518

CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

1 min jump rope ๐Ÿฐ

10 ring rows ๐Ÿ’

2 pole Spider-Man ๐Ÿ•ท

10 push jerks ๐Ÿคน๐Ÿผโ€โ™€๏ธ

30 sec box stretch ๐Ÿ“ฆ

Extra work

4 Rounds:

10 back extensions (BW or light to moderate weight)

10 bent over rows (light to moderate weight)

10 seated single arm DB press ea. side (light to moderate weight)

Metcon

Annie Meets Grace (Time)

50-40-30-20-10

Double Unders

Sit ups

*3 CLEAN AND JERKS AFTER EACH SECTION* (135/95)
15 MIN CAP

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