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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

December 2, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500m

Mobility- Roll legs and back, front rack and t-spine stretch

1x:

10 Evil wheel roll outs

8 ninja roll ups

6 Empty Bar thruster

Burgener/Clean rehersal

Weightlifting

Clean and Jerk

2(2+1) 45%, 2(2+1)55%. 1(2+1)60%, 1(1+1)70%, 1(1+1)75% 1(1+1)80%

sets(reps clean + reps Jerk) %of 1RM

Metcon

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

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