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Friday WOD

CrossFit PTC – WOD

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Metcon (No Measure)

12 Minute EMOM of:

Min 1 – Pistol practice (scale to a box/ holding a band/ holding pole)

Min 2 – 5 Power clean and push jerk at 50% of power clean max (light weight, cycle efficiently)

Min 3 – 10 box jumps/ step ups 24/20″

(alternate style each round to see which style is fastest and most efficient for you)

Metcon (Time)

With a partner:

2,000m row

100 wall balls 20/14#

100 hand release push ups

1,000m row

**break up reps and row as needed with your partner

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