82319

CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

1 min jump rope

1 pole Spider-Man

1 pole Frankenstein

10 dislocates

10 PVC OHS in rig

2 wall walks

30 sec pigeon (r/l)

Weightlifting

Snatch pull + OHS

5×4+4 snatch pulls + OH squats @70% of power snatch

Power Snatch

Metcon

Metcon (Time)

For time (115/75):

10 OH squats

20 abmat sit-ups

10 thrusters

20 abmat sit-ups

10 snatches

20 abmat sit-ups

100 DUs

20 abmat sit-ups

10 snatches

20 abmat sit-ups

10 thrusters

20 abmat sit-ups

10 OH squats

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