Fabulous Friday

CrossFit PTC – WOD

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Deadlift (Work up to a heavy set of 5 deadlift)

Complete 5 sets of 5 working your way up to a heavy set of 5 for the day.

Perfect form!!!

Metcon (No Measure)

4 sets of:

– 8 single leg KB deadlifts each leg (slight bend of knee, opposite hand to foot)

– 15-20 hip extensions on GHD (flat back, hinge at hips keeping back flat, return to parallel with the floor)

(sub supermans)

**alternate movements with a bit of rest between each.

Metcon (Calories)

3 x :40 max effort assault bike. Rest 2:00 between sets.

**score is total calories

***all out each time!