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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Spiderman crawl

10 Hollow Rocks

10 Ring Rows

10 Wall facing squats

Weightlifting

Deadlift (3×8 you choose the weight)

Metcon

5k Row (Time)

Max Effort 5k Row
Row with a partner and switch every 500m

or

Row by yourself

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