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CrossFit Wachusett – CrossFit

Warm-up

Group Warm-up (No Measure)

Group Warm-up

Gymnastics

Pull-ups (1xME kipping)

If you do not have kipping pull-ups, set yourself up in the most difficult position for ring rows and do 1 ME set.

Metcon (No Measure)

8×10 sec arch to hollow hand releases, 20 sec rest

———-or———-

8×20 sec arch to hollow, 10 sec rest

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

200m run

4 bar MU

6 hand release push-ups
scales for bar MU’s: C2B/pull-up/banded pull-up

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