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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 AB cals

1 pole inchworm/1 pole crab

10 ring rows

10 around the world

10 stripper squats

Weightlifting

Snatch Pull (5 sets of 3 reps @ 80%)

3 position snatch (3 sets of 3 position snatch @ 60% (SQUAT each rep))

Floor, knees, hips

Metcon

Metcon (4 Rounds for reps)

Max rounds in 3 minutes of:

6 TTB

12 DB snatches (50/35)

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Rest 1 min. Repeat 4 times.
Only full rounds count.