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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 burpees

30 sec thread the needle

10 med ball cleans

10 shoulder touches

10 toy soldiers

Weightlifting

Clean Pull ( 5 sets of 3 @ 90%)

3 Position Clean (F,K,H) (3 sets of 3 position clean @ 70% (squat )

Metcon

Metcon (AMRAP – Reps)

3 min AMRAP squat clean thruster (95/65)

—–1 min rest—–

3 min AMRAP lateral bar burpees