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CrossFit Wachusett – CrossFit

Warm-up

Group Warm-up (No Measure)

Group Warm-up

Weightlifting

Back Squat (5@65%, 5@75% AMRAP@85%)

Add 10lbs to your max then calculate 90% of that, then calculate your %

Metcon

Metcon (Time)

3 RFT

400m Run

100 DU

500m Row
sub 100 singles and 50 45# plate jumps for DU

20 min cap

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