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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

2 skipping laps

10 hanging side crunches

10 windmills

10 around the world

10 quad pulls

—then— 90 sec supine twist (r/l)

Extra work

Skill/Strength:

3 rounds:

-10 hanging arch to hollows

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

-10 barbell rows (heavier than last week if possible)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

1,2,3,4,5 etc…

Burpee to a plate (15/10)

Russian twist (r/l)

50 ft shuttle run