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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

January 20, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll legs/back, Keg Stretch, Band pull aparts

Row 500m

2x

10 Kettle bell swings (5R/5L)

5 Goblet Squats

5 Box Jumps

Burgener/Clean progression

Weightlifting

1RM: Clean and Jerk (12 min to work to 1 RM )

Metcon

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

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