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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

4 pole bear crawl

8 stripper squats

8 bar strict press

8 windmills

8 wall facing hand rocks

1 min static stretch of your choice!

Weightlifting

Push Press (5×4 push presses @80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

10 wall facing shoulder touches

10 box jumps (24/20)

10 alternating shoulder to OH w/ DB (50/35)

10 alternating lunges
(scale to plank or off the box shoulder touches)