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CrossFit Wachusett – CrossFit

Warm-up

Group Warm-up (No Measure)

Group Warm-up

Extra work

Metcon (No Measure)

3 rounds:

14 hollow rocks

14 arch rocks

14 banded lat pull-downs

14 sec L-sit hold on rings or boxes (accumulate 14 sec if you cannot hold for 14 sec straight)

Metcon

Metcon (Time)

400m run

50 V-ups (20/14)

40 power cleans (95/65)

400m run

30 ring rows

20 AB cals

400m run

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