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Monday November 2, 2015

CrossFit PTC – WOD

Row 500 & Agile 8 (No Measure)

Row 500

Agile 8

Foam Roll — IT, Piraformis, Teardrop adductors

V-Sit rollover

Firehydrant (arms/back straight)

Groiner (10x each side)

Frog Jumps (10x)

1st Baseman (x2 each side) or Sampson

Box Squat (5-5-5 @ 70% (or add 10# from last week))

Metcon (Time)

3 rounds for time of:

Row 500 meters

21 burpees

12 Thrusters (95/65)

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