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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2x gym skip

10 flamingos

10 ring rows

10 PVC good mornings

10 scorpions

Weightlifting

Front Squat (3 @ 70% of 1 RM EMOM for 10 min)

Take 5 min to warm up to your weight.

If you don’t have a 1RM it should be something modertely heavy that you can successfully complete with full depth for all reps each minute.

Metcon

Metcon (Time)

For time:

400m run

50 pull-ups

400m run
Rx+ C2B pull-ups

10 min cap

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