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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 cal row

10 strict press w/ bar

10 plate sit ups

10 dislocates

10 Halo bridges

Metcon

Metcon (Time)

Row 20 cals

—-then—-

21-15-9

Push-press (95/65)

TTB

—-then—-

Row 10 cals
Rx+ 125/85

Extra work

Pull up prep (Increase weight, if possible)

4 Rounds

6 chin up negatives

8 DB rows

8 DB curls

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