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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

2 pole burpee broad jumps

10 knee hugs

8 ring rows

10 light front squats

45 sec box stretch

—-then—- group stretch

Weightlifting

Front Squat (20 reps at 5RM -45lbs)

Metcon

Metcon (Time)

21-15-9

Squat cleans (95/65)

Burpee over the bar

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