HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

November 2, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Roll legs

2x

5 Ninja Roll ups

5 Thrusters

5 Broad jumps with ninja landing

Burgener Warm Up/ Clean progression
then: Warm up for clean

Weightlifting

Clean Complex (10 Min EMOM)

Min 1-4: Hang Clean/Clean @ 65-75%

skip 1 min (change weights)

Min 6-10 Clean Pull/Clean @ 80-90%

Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Min

10 Overhead Prison style lunge (115/75)

3 Muscle ups (Subs Bar MU/ 2 x CTB Pull up+ Ring dip)

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