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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

200 m run

5 slow ring rows

10 stripper squats

5 Halo bridges

10 arch to hollow

10 windmills

-Then 2 min group frog-

Weightlifting

Metcon

Back Squat (1RM)

Metcon (Weight)

5 minutes to work to a 1RM clean

-1 min rest-

Metcon (AMRAP – Reps)

5 min AMRAP

2,4,6,8,10…

Front squats (95/65)

Pull ups

-1 min rest-
Rx+

50/35 lb DB

Chest to bar

Metcon (Weight)

5 minutes to work to a 1RM clean

-1 min rest-

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