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CrossFit Wachusett – CrossFit

Warm-up

Warm up 8 (No Measure)

3 Rounds

Jump Rope Series 5 each

-Single under, Single Leg, Bell, Ski, DU

10 walking Lunge Steps

10 Ring Rows

10 Cossacks

Weightlifting

Metcon (Weight)

EMOM 1 Clean & Jerk starting @ 60% increase every minute for 8 mins

Metcon

Metcon (Time)

5 RFT

10 OHS 135/95

20 Med ball Sit ups 20/14

50 DU

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