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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

January 27, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll legs 5 min

Row 500

2x

8 Banded Good Mornings

5 Ninja Roll ups

5 Box Jumps

5 Hip Extensions

HS Hold for 20s

Weightlifting

Back Squat ( 3 x 8 @ 65%)

Deadlift (3 x 8 @ 65%)

Metcon

12 min AMRAP

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

3 HSPU

7 Burpees

9 Kettlebell Swings (53/35)

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