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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

jump rope series (10 of ea: singles, L-leg, R-leg, skier, bell, DU’s)

10 grasshoppers

2 pole bear crawl

10 cossacks

10 wall balls (lighter than you use in a WOD)

Weightlifting

Back Squat (20 reps at 5lbs more than last week)

If you haven’t yet done a 5RM, work up to a heavy set of 20 back squats for the day.

12 min

Metcon

Metcon (Time)

200 KB swings for time (53/35)

*Every time you break, perform 10 box jumps.*
16 min cap

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