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CrossFit Wachusett – CrossFit

Warm-up

Group Warm-up (No Measure)

Group Warm-up

Metcon

Metcon (AMRAP – Reps)

With a Running Clock

Min 0-6

6 Min AMRAP

9 Pull-ups

9 Box Jumps 24/20

9 KBS 53/35

Min 6-12

6 mins to Work to a 3RM FS from the floor (barbell must start empty)

Min 12-20

8 min AMRAP

5 C2B Pull-ups

5 snatches 135/85 (barbell from FS must be used)

20 Burpees

Rx+

With a Running Clock

Min 0-6

AMRAP

3/2 MU

6 Box Jumps 30/24

9 KBS 2/1.5

Min 6-12

Work to a 3RM FS from the floor (barbell must start empty)

Min 12-20

AMRAP

3 Rope Climbs

5 snatches 185/125 (barbell from FS must be used)

20 Cal Row

Front Squat (3 RM from the workout)

record your FS 3rm from the workout

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