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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 cal row

10 grasshoppers

10 cossacks

10 around the worlds

10 PVC OH squats

Weightlifting

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

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

If you didn’t hit 20 reps last time, attempt that weight again or decrease to a doable weight.

12 min

Metcon

Metcon (Time)

21-15-9 for time:

Cal row

OH squat (115/75)
Rx+ 135/95

14 min cap

*compare to 12/8/17*

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