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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

2 bounding laps

10 flamingos

10 med ball cleans

5 scorpions/5 supine scorpions

5 tempo push ups

10 around the world

Weightlifting

Hang Snatch (1 RM)

Metcon

Metcon (AMRAP – Rounds)

EMOTM for 16 min:

-even minutes: 12 burpees

-odd minutes: 15 wall balls (20/14)
Scaled=8 burpees

10 wall balls

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