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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 AB cals

30 sec pigeon (r/l)

5 strict pull ups

5 tempo push ups

30 sec shoulder opener

—9 fundamentals—

PVC (1st round)

Bar (2nd round)

Metcon

True Bear Complex (Weight)

Spend 15 min to work up to the heaviest possible Bear Complex you can (must be unbroken for all rounds). The score is the heaviest weight successfully used.

5 rounds for load – complete 7 unbroken sets of:

1 power clean

1 front squat

1 push press

1 back squat

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