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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 ab cals

10 thoracic rotations

10 ring rows

30 sec banded squat hold

10 flamingos

Weightlifting

Clean (5×5 squat cleans @ 60% of 1RM squat clean)

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP of 1-2-3-4…etc

Power clean (95/65)

Squat clean

Squat clean thruster
Rx+ 135/95

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