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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 ab cals

2 pole Spider-Man

10 ring rows

10 good mornings (bar)

10 strict press (bar)

Weightlifting

Push Press (1 RM)

Metcon

Metcon (3 Rounds for reps)

Tabata for total reps on all movements:

Shoulder to OH (95/65)

Deadlift (95/65)

Ring rows

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