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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 cal row

1 pole spider/ 1 pole inchworm

10 toes to poles

10 supine scorpions

10 strict presses (bar)

Weightlifting

Power Snatch (1RM)

Metcon

Metcon (Time)

3 rounds for time:

10 push presses (Rx 95/65, Rx+ 135/95)

20 abmat sit-ups

30 cal row

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