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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2x gym skip

10 around the world

10 pvc backsquats

10 supermans

10 ring rows

Weightlifting

Pause Back Squat (work to a heavy set of 3)

3 sec pause at bottom
15 min

Metcon

Metcon (AMRAP – Rounds)

Every min on the min for 15 min:

4 deadlifts

3 hang power cleans

2 thrusters

(135/95)
*If you cannot complete the complex in the minute, you must rest the following minute. If you take a minute off, it means you could not complete the complex in the minute and you must take the following minute off as well.*

Score is successful rounds

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