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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

4 gym laps

10 flamingos

5 tempo push ups

10 knees to chest

10 stripper squats

Weightlifting

Snatch Pull ( 5 sets of 3 @90%)

3 position snatch (F,K,H) (3 sets of 3 position snatch @70% (squat )

Floor, knees, hips

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP of 1-2-3-4-5…etc:

Deadlift (155/105)

TTB

Push-ups