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CrossFit Wachusett – CrossFit

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Warm-up

Group Warm-up (No Measure)

Group Warm-up

Gymnastics Skills

Metcon (No Measure)

3 rounds:

ME pull-ups

10 lying lat pull-overs

:30 hollow hold

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

100 cal row

100 KB swings (53/35)

100 goblet squats (53/35)

100 v-ups (20/14)
Split however you want, in whatever order you want. You must complete all 400 reps before you can hit any movement for the second time.

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