112018

CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

20 mountain 🧗‍♀️ climbers

2 pole twisting lunges

10 bent over rows w/ bar

10 front squats w/ bar

10 Superman

Weightlifting

Clean Pull ( 5 sets of 2 @ 95%)

3 Position Clean (F,K,H) (3 sets of 3 position clean @ 75%)

Metcon

Metcon (Time)

30 hang squat cleans (115/75)

30 KB swings (53/35)

30 bar facing burpees
Rx+ 135/95 KB- 70/53