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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

400m jog

—–then—–

3 rounds:

2 pole spiderman

5 *perfect* push-ups

2 pole squat broad jump

30 sec samson strentch ea. leg

Weightlifting

Back Squat (5RM)

15 min

Metcon

Metcon (Time)

3 rounds for time:

15 front squats (115/75)

200m run
11 min cap

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