HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

November 21, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500/Roll legs & Back

Down Dog/Spider man/Pigeon

5 Ninja Roll ups

8 empty bar thrusters

12 Banded good mornings

20 Sit ups

Weightlifting

Deadlift (1 RM from 45# plate)

(put bumpers on 45# plates or mats find 1 RM)

Metcon

Metcon (3 Rounds for reps)

Tabata

Box step up to reverse lunge (alt legs each round) 2x25db/2x15db

Toes to bar

Front Squat (95/65)

Do a complete tabata for each exercise (ie 8x) then rest 1 interval between

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