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CrossFit Wachusett – CrossFit

Warm-up

Group Warm-up (No Measure)

Group Warm-up

Extra work

Pull-Up Negative (3 sets x 7 reps)

Hold the top for 3 sec and lower as slowly as possible (3 sec or more).
15 min, rest 2 full min in between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

30 box jumps

30 KB swings (53/35)

30 Russian twists (53/35)

30 PVC/band tricep push-downs (green/blue)

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