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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 burpees

1 pole Toy soldiers

10 ring rows

10 box step ups

10 back squats(1st round bar

2nd – 5@ 10/15, 3rd- @ 15/25)

Weightlifting

Back Squat (1 Rep Max Back Squat)

15 min

Metcon

MASTERS/TEENS GAMES WOD 55-59 Division-Jump Finish (Time)

5 rounds for time of:

3 muscle-ups (scale 6 C2B or pull-ups regular-e + 6 push-ups)

3 back squats

Then,

30 box jump-overs

M 55-59: 205-lb. squat, 24-in. box, step-ups allowed

F 55-59: 145-lb. squat, 20-in. box, step-ups allowed
16 min cap

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