9518

CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 cal row

10 grasshoppers

10 push press with bar

10 OH squats on rig

10 ring rows

Weightlifting

Overhead Squat (5RM then 95%x5, 90%x5 (% of what you get today)

15 minutes

Metcon

Metcon (AMRAP – Reps)

6 rounds for reps:

1 min ME cal row

1 min ME shoulder to OH (115/75)

1 min rest
Last Year at this time: Wednesday, 9/6/2017 WOD

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