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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 (AMRAP – Rounds and Reps)

20 Min AMRAP

20 KBS 53/35

20 Jumping Pull-ups

20 Walking Lunge Steps

20 medicine ball cleans

20 Cal Row
Jumping Pull ups bar should measure half way down forearm when arms are extended over head. All reps must reach full lockout at the bottom and chin above bar at the end of the rep

Metcon (AMRAP – Reps)

Not For Time:

75 AbMat Situps

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