HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

November 28, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400 + 30 double unders

Dynamic Warm Up

(Demo/go through movements and set up)

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

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