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CrossFit Wachusett – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (AMRAP – Rounds and Reps)

20 min amrap

400m run (every 100m=1reps)

21 KBS 53/35

15 Wall-balls

9 Medicine ball sit-ups

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