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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

200m run

1 pole inchworm

1 pole Spider-Man

10 pvc thrusters

5 rope pulls

30 sec thread the needle (r/l)

Weightlifting

Back Squat ( 3×5 @ 80% of 1RM)

Metcon

Rx

Metcon (Time)

21 thrusters (95/65)

36 jumping pull-ups

15 thrusters

27 jumping pull-ups

9 thrusters

18 jumping pull-ups

Rx+

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here

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