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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 of ea. jump rope series (singles, R-leg, L-leg, skier, bell, DU’s)

2 pole inchworms

10 around the worlds

2 pole squat long jumps

10 supermans

Weightlifting

Strict Press (3 sets of 2 reps @85%)

12 min

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

15 wall balls (20/14)

12 box jumps (24/20)

9 shoulder to OH (115/75)

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