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CrossFit Wachusett – CrossFit

Warm-up

Group Warm-up (No Measure)

Group Warm-up

Gymnastics

Metcon (No Measure)

3 rounds – circuit style:

10 hollow rocks

10 arch rocks

10 banded lat pull-downs

10 hanging arch to hollows
***for quality not speed***

Metcon

Metcon (Time)

4 rounds:

12 C2B pull-ups

12 SDHPs (95/65)

12 burpees
Rx+ 6 bar MU’s & 105/75

15 min cap

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