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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

jump rope series (10 of ea. – singles, R-leg, L-leg, skier, bell, DU)

10 ring rows

10 shoulder dislocates

10 PVC good mornings

10 med ball cleans

Gymnastics Skills

Strict Pull-Ups (Max effort strict body weight pull-up)

As difficult as possible across all three sets (bands across j-cups, BW or weighted)
If you cannot get 1 strict pull-up use the smallest band possible across j-cups to get 5 or less.

Metcon (No Measure)

3 rounds:

10 Hanging arch to hollow swings

10 Banded lat presses

10 Barbell rows
Enter in the weight used for the barbell rows in the section below.

Barbell Row (3 set of 10 reps)

Metcon

Metcon (Time)

3 rounds for time:

40 DU’s

20 DB snatches (50/35)

10 burpees over the DB
12 min cap

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