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CrossFit Wachusett – CrossFit

Warm-up

Group Warm-up (No Measure)

Group Warm-up

Weightlifting

Push Press (10 mins to work to a 1RM)

Metcon

Metcon (Time)

RX

50 DU’s

3 Wall Walk ups

40 TTB

3 Wall Walk-ups

12 strict Pull-ups

3 Wall walk ups

20 AbMAt Sit ups with a 20/14# Med ball

3 Wall Walk ups

10 HSPU

RX+

50 DU’s

25’ Unbroken HS Walk

40 TTB

25’ Unbroken HS Walk

3 Rope Climbs

25’ UB HS Walk

20 GHD Sit-ups

25’ UB HS Walk

10 Strict HSPU
Scaling: scale TTB to V-up. scale strict pull-ups to banded, scale wall walk to 10 inchworms.

There is no substitutions if you choose RX+ you must be able to do all of the movements

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