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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

200 m run ๐Ÿƒ๐Ÿปโ€โ™€๏ธ

10 scorpions ๐Ÿฆ‚

2 pole burpee broad jumps๐Ÿคข

30 sec shoulder opener

10 pvc ohs on rig ๐Ÿ‹๐Ÿปโ€โ™€๏ธ

Weightlifting

Overhead Squat (3RM, 95%x3, 90%x3)

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

12 OH lunges (95/65)

12 burpee box jumps (24/20)

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