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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 cal AB

2 pole inchworm

10 shoulder dislocates

10 cat cows

10 supermans

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
10 min cap

Gymnastics Skills

Pull-Up Negative (4 set of 6 reps)

Hold the top for 3 sec and lower as slowly as possible (3 sec or more).

DB Bicep Curls (4 sets of 8 reps)

Single Arm DB/KB Row (4 sets of 8 reps)

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