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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

Weightlifting

Paused Front Squat (5RM, 95%x5, 90%x5 (% is of what you get that day)

Bench Press (1 RM)

Overhead Squat (5RM, 95%x5, 90%x5 (% is of what you get that day)

Push Press (1 RM)

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP of 3-6-9-12…etc. of

Power cleans (95/65)

Pull-ups
Rx+

Power cleans (135/95)

C2B

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