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CrossFit Wachusett – CrossFit

Warm-up

Warm-up 10 (No Measure)

3 Rounds

2x Gym Length Skip

5 Push-ups

5 Strict Pull-ups

10 Grasshoppers

10 Walking Lunge Steps

10 Around The World

Weightlifting

Front Squat (3×4 @ 70%)

Metcon

Metcon (Weight)

EMOM for 20 mins

You choose the weight (should be around 70% of C&J)

3 Power Cleans

3 Front Squats

3 Push Jerks
aim for a weight that you are confident you can do for the full 20 mins but will be challenging, you can increase the weight but you cannot take weight off

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