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CrossFit Wachusett – CrossFit

Warm-up

Group Warm-up (No Measure)

Group Warm-up

Gymnastics

Pull-Up Negative (3×10 regular or C2B)

Hold the top for 3 sec and lower as slowly as possible (3 sec or more).
Regular – if you still need a band for negatives and/or can’t do a 3 sec hold with chin over the bar.

C2B – if you can do 3 sec hold with chin over bar and regular negatives with no band.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 TTB

10 plate push-ups

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