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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

Jump rope series (10 singles, 10 R leg, 10 L leg, 10 skier, 10 bell, 10 dubs or attempts)

1 pole inchworm

1 pole spiderman

10 push ups

10 front squat w/ PVC

Weightlifting

15 min

Back Squat (off 90% of 1RM+ 10lbs) 3@ 70%, 3@ 80%, 3+@ 90%)

Strict Press (off 90% of 1RM+ 5lbs) 3@70%, 3@80%, 3+@90%)

Power Snatch

Deadlift (off 90% of 1RM+ 10lbs) 3@70%, 3@80%, 3+@90%)

Gymnastics Skills

3 rounds

6 negative pull-ups

10 box/bench dips

10 supermans

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

CrossFit Games Open 15.3 Masters 55+ (AMRAP – Reps)

14-Minute AMRAP of:

100 Double-Unders

50 Wall-Ball Shots, 20# / 10#

7 Muscle-ups

*9 Foot Target*