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CrossFit Wachusett – CrossFit

Warm-up

Burpee/squat prep (No Measure)

3 rounds

6 burpees

10 inchworms

10 pvc oh squats

10 shoulder disloates

5 strict pull-ups

Teaching Movements

Squat therapy (No Measure)

5 mins of group squat therapy

Weightlifting

Back Squat (4×4 @75%)

Metcon

Metcon (AMRAP – Reps)

7 min AMRAP

50 DU

10,12,14,16,18……. C2b pull up
Scale DU to 50 singles & 25 45# plate hops

If you do not have 5 ub c2b pull ups scale to pull ups. If you do not have 5 ub pull-ups scale to ring rows NO BANDS

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