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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

10 Halo Squats

10 Burpees

10 Ring Rows

10 Grasshoppers

10 Box Step Ups

30sec Front Rack Box Stretch

Weightlifting

Back Squat (8RM)

Metcon

“The Admiral” (Time)

“The Admiral”

3 RFT

20 Burpee Pull-ups (bar should be about 6” above reach)

20 Front Squats 155/105

20 Box Jumps 24/20