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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

250 m row or 200m run

2 pole Spider-Man

10 PVC OHS on rig

10 bent over rows (bar)

10 Cossacks

10 dislocates

Weightlifting

Overhead Squat (3RM)

Metcon

Metcon (Time)

800m run or 1K row

25 pistols

15 hang cleans (135/95)
Rx+ 225/135

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