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CrossFit Wachusett – CrossFit

Warm-up

Class Warm up 7 (No Measure)

3 Rounds

50 Single Unders

5 AbMat Sit Ups

10 Shoulder Dislocates

10 Air Squats

-then-

2 Rounds of 9 Fundamentals, 5 each round 1 with pvc round to with a bar

Metcon

Metcon (Time)

5 Rounds For Time:

400m Run

20 KBS 53/35

Gymnastics

Hollow Rock (50)

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