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CrossFit Wachusett – CrossFit

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Warm-up

Group Warm-up (No Measure)

Group Warm-up

Gymnastics Skills

Metcon (No Measure)

3 rounds:

Free standing holds/free standing kick ups/nose and toes

7 strict HSPU/negative/pike/regular

6 back extensions

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

50 cal row

40 v-ups (20/14)

30 med ball cleans (20/14)

20 ring rows

10 AB cals

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