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Monday WOD

CrossFit PTC – WOD

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Metcon (No Measure)

4-5 sets of:

– Reverse lunges x 20 reps (add weight if able)

– Single Leg RDL x 8 each side

– 50 bicycles (opposite elbow to knee. L+R = 2 )

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

2 Dumbbell thrusters

10 sit ups

4 dumbbell thrusters

10 sit ups

6 dumbbell thrusters

10 sit ups….

*continue adding 2 thrusters each set until the 12 minutes is up. Score your highest completed full round + any extra reps

**for example, if you finish the round of 10 thrusters and 10 sit ups, and complete 5 thrusters out of the 12 round, your score is 10 rounds + 5 reps

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