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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

Jump rope series, 10 of ea: singles, L-leg, R-leg, skier, bell, DUs

10 stripper squats

10 hanging arch to hollow swings

10 cossacks

10 scorpions

Gymnastics Skills

Metcon (No Measure)

3 rounds:

ME strict pull-ups (record below)

10 hanging lat pull-ups

10 barbell rows (record below)

Strict Pull-Ups (3 sets of ME)

As difficult as possible across all three sets (bands across j-cups, BW or weighted)
record biggest set

Barbell Row (3 sets of 10 reps)

Metcon

Metcon (Time)

3 rounds for time:

10 TTB

20 DB snatches (50/35)

40 DU’s
15 min cap

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