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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2 pole bear crawl

10 scoprions

2 pole inchworm

10 shoulder dislocates

10 ring rows

Gymnastics

Metcon (No Measure)

3 rounds – circuit style

20 hollow rocks

20 arch rocks

20 banded lat pull-downs

10 arch to hollow with re-grip

Metcon

Metcon (Time)

3 rounds for time:

400m run

21 pull-ups

9 power cleans (135/95)
Rx+ C2B pull-ups and 185/135

15 min cap

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