HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

November 14, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Shoulder Mobility -ball

Run 400

Bandy Shoulders

2x

10 Kettle bell swings

10m Bear crawl

15 Ghd Sit ups

10 empty bar thrusters

Weightlifting

Bench Press (1 RM)

45# plate under head of bench

Metcon

Metcon (Time)

4 Rounds for time

Run 400m

15 Thrusters (95/65)

10 pull ups

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