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Friday December 4, 2015

CrossFit PTC – WOD

(No Measure)

Row 500

2x

5 Good mornings

5 Wall washer overhead sqt

10 Reverse Hyper

10 GHD Sit ups

*Beginner classes Demo/discuss SN Pull

Snatch Pull (5/75, 5/85, 3/95, 2/100, 2/105)

Use % of your snatch. Beginners just demo, practice with PVC then go to DL

Snatch (for % for SN Pull)

Deadlift (10, 10, 10, 10, me @ 55%)

Metcon (Time)

5 Rounds

Run 200

11 Burpees

11 Pull ups

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