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Monday WOD

CrossFit PTC – WOD

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Metcon (Weight)

20 minutes for load and quality of:

– Row 15/10 cals or bike 15/10 cals or run 200 meters

– 8 shoulder press (no racks, add weight each set if able)

– 8 strict pull ups

Shoulder Press

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Scale is 3:1 single underes

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