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CrossFit Wachusett – CrossFit

Warm-up

Group Warm-up (No Measure)

Group Warm-up

Extra work

Metcon (No Measure)

3 rounds:

18 hollow rocks

18 arch rocks

18 banded lat pull-downs

18 sec L-sit hold on rings or between boxes (accumulate 18 sec if you cannot hold for 18 sec straight)

Metcon

Metcon (AMRAP – Reps)

18 min AMRAP:

10, 20, 30, 40, etc…

KB swings (53/35)

Goblet lunges (53/35)

Burpees

Abmat sit-ups

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