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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

200 m run

30 sec Samson stretch/ each leg

10 Russian KB swings

30 sec shoulder opener in rack

10 OH squats w/ PVC

Weightlifting

Strict Press (1 Rep Max Strict Press)

12 min

Metcon

Version of INDIVIDUAL GAMES WOD – Fibonacci (Time)

For time:

5-8-13 reps of:

Handstand push-ups (Rx+ strict) (scale to plate push-ups)

Kettlebell swings (53/35) (Rx+ 70/53)

Then, 40 overhead lunges (in place, stepping forward and split evenly between hands in whatever numbers/sets you want) with the KB
*6 min cap for the games, 8 min cap for CFW*

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