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CrossFit Wachusett – CrossFit

Warm-up

Warm up 3 (No Measure)

3 Rounds:

150m Row

3 Strict Pull-ups

10 Situps

10 Scorpion stretch

10 Superman

Weightlifting

Back Squat (3×5 @ 75% rest 90s between each set)

Metcon

Metcon (Time)

with a partner complete

5 Rounds each for time:

20 Cal Row

10 HSPU

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