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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 cal row

10 shoulder dislocates

10 push ups

10 halo squats

Metcon

19.1 Rx’d: (Ages 16-54) (AMRAP – Rounds and Reps)

15 min AMRAP:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

19.1 Scaled(Ages 16-54) (AMRAP – Rounds and Reps)

15 min AMRAP:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

19.1 Teenagers 14-15: (AMRAP – Rounds and Reps)

15 min AMRAP:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

19.1 Masters 55+ (AMRAP – Rounds and Reps)

15 min AMRAP:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

19.1 Scaled Masters 55+ (AMRAP – Rounds and Reps)

15 min AMRAP:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

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