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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

Warm up

3x gym jog

1 pole inch worm/1 pole spidey

10 light KBS

10 jumping squats

10 around the world

Extra work

3 rounds:

-10 hanging arch to hollows

-10 banded lat pull downs

-10 barbell rows

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min Partner AMRAP:

21 clean and jerks (115/75)

15 synchronized burpees

21 clean and jerks

15 synchronized box jumps

42 Russian KBS

21 synchronized burpees

42 Russian KBS

21 synchronized box jumps