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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

2 pole bear crawl

10 ring rows

10 stripper squats

10 Russian twists

5 bar taps

10 around the world

Weightlifting

MAKE UP 1RM OR…

Power Clean (50% OF 1RM (TOUCH-N-GO!)

5×5

Power Snatch (50% OF 1RM (TOUCH-N-GO!)

5×5

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

3 power snatches (95/65)

6 TTB

200m run
Rx+ (135/95)

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