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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

2 pole bear crawl ( 5 burpees in the middle)

10 air squats

10 wall ball push press

10 med ball knee ups

1 min box stretch

Weightlifting

Strict Press (1RM)

Metcon

Metcon (Time)

15-12-9:

Strict press @ 65% of your 1RM

Wall balls (20/14)

Burpees

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