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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

200m jog

—-then—-

3 rounds:

10 glute bridges

10 hanging arch to hollows

10 shoulder dislocates

10 PVC OH squats

—–then—–

200m jog

Weightlifting

3 position snatch (60%, 65%, 70%, 75%, 80%, max)

3 position snatch

Hips, Knees, Floor
15 min

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15 min cap