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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 AB cals

1 pole duck walk

1 pole crab walk

10 hanging arch hollows

10 empty barbell squat cleans

Weightlifting

Back Squat (3 @70%, 3 @80%, 3+ @90%)

Strict Press (3 @70%, 3 @80%, 3+ @90%)

Power Clean (Heavy 3 rep touch-and-go)

Deadlift (3 @70%, 3 @80%, 3+ @90%)

Metcon (No Measure)

3 rounds:

10 barbell rows

10 push-ups

10 ring outs

Metcon

Metcon (Time)

Granite Games WOD 4

3-6-9-12-9-6-3

Hang Squat Clean (135/95)

Bar Facing Burpee
8 min cap

Intermediate: 115/80

Scaled: 75/55 – can step over