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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

Row 250

10 good mornings

10 scorpions

10 knee hugs

1 min shoulder opener

Extra work

3 rounds:

-10 hanging arch to hollows

-10 banded lat pull downs (thicker band than last week if possible)

-10 bent over rows (heavier than last week if possible)

“Christine” (Time)

3 Rounds for Time

500 m row

12 bodyweight deadlifts

21 box jumps (24/20)