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Monday WOD

CrossFit PTC – WOD

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Deadlift (5×3 deadlift at about 75-80%)

Complete a 10 minute alternating EMOM of:

Min 1 – 3 deadlifts at 75-80%

Min 2 – :30 max effort handstand push ups (scale to handstand hold, wall walk, box push ups)

**weight on the deadlift should be moderately heavy, but perfect form. Adjust as needed during the EMOM.

**goal for hspu is practice and quality. Get upside down if able.

Metcon (Calories)

2:00 on, 2:00 off x 4 rounds

Run 200 meters

Max calorie row in remaining time

*score is total calories on rower

**each round is MAX EFFORT.

At home:

Sub burpees in for the row. If inside, run in place for 1:00.

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