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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

2 pole broad jumps

6 cat/cow

10 PVC OHS on rack

10 alternating side planks

– Then 90 sec. group frog stretch-

Weightlifting

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

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

10 OH lunge steps – in place

10 box jumps (24/20)

200m run – each 100m counts as 1 rep
Rx (75/55), Rx+ (115/75)