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CrossFit Wachusett – CrossFit

Warm-up

Group Warm-up (No Measure)

Group Warm-up

Gymnastics

Pull-Up Negative (3×10)

Hold the top for 3 sec and lower as slowly as possible (3 sec or more).
All reps happen in the same band, body weight or weighted mode that they have for the past 2 weeks. Rest 2-3 min between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

200m row

15 TTB

15 push presses (95/65)
Rx+ 125/85

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