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CrossFit Wachusett – CrossFit

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Warm-up

Group Warm-up (No Measure)

Group Warm-up

Gymnastics

Metcon (No Measure)

3 rounds:

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

3 kipping HSPUs (defecit if proficient at HSPUs)

8 back extensions

Metcon

Metcon (AMRAP – Reps)

Complete as much as you can in 20 min:

100 cal AB

100 walking lunge steps (25/15 plate)

100 russian twists (25/15 plate)

100 ring rows

100 push-ups
Break it up however you want in whatever order you want.

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