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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

January 5, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll legs/Front Rack stretch- 5 min

Run 400m

Animal Farm

Clean Review

Split Jerk Review

Weightlifting

20 Min EMOM

A: 3-Position Clean ((High, above knee, below knee) – 50-60%)

Power, Above Knee, Floor

B: 35 Sec Shoulder Elbow/Shoulder tap (from plank)

C: 3 Split jerks (use clean weight)

D: 2 or 3 muscle ups/ 3-5 dips

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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