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CrossFit Wachusett – CrossFit

Warm-up

Class Warm up 7 (No Measure)

3 Rounds

50 Single Unders

5 AbMat Sit Ups

10 Shoulder Dislocates

10 Air Squats

-then-

2 Rounds of 9 Fundamentals, 5 each round 1 with pvc round to with a bar

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

20 KBS 53/35

20 Box Jump 20″

20 AbMat Situp

20 Hand Release Push-up

20 Ring Rows

Metcon (AMRAP – Reps)

50 Hollow Rocks not for time

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