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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

1 pole bear/ 1 pole crab

10 jumping squats

10 ring rows

10 toes to poles

10 scap pulls

10 around the world

Gymnastics

3 rounds

ME headstand hold (athletes must prove 0:30 headstand hold in order to move to handstand hold practice)

14 shoulder touches

14 hollow rocks

Metcon

Metcon (Time)

Teams of 3

100 lunges

90 russian twists (15/10)

80 box jumps (20)

70 strict press (45/35)

60 air squats

50 shoulder touches

40 knees to chest

30 AB cals

20 burpee pull ups

10 plate sit ups
Rx+ Team of 2

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