43019

CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

2 pole bear crawl

8 ring rows

10 wall facing OHS

10 scorpions

30 sec supine twist

Then-Group stretch

Weightlifting

Overhead Squat (5RM )

15 min

Metcon

Metcon (Time)

5 rounds for time of:

5 hang squat snatches(75/55)

10 OH squats

20 burpees
Rx+ 115/75

18 min cap