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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

4x gym length jog

10 ring rows

10 OH wall facing squats

10 supine scorpions

10 shoulder touches

Weightlifting

Snatch (5×5 squat snatch @ 60% of 1RM squat snatch)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

50ft OH DB walking lunge right arm (50/35)

25 burpees

50ft OH DB walking lunge left arm (50/35)

25 burpees