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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

October 11, 2016

CrossFit PTC – WOD

Warm-up

Row 500 & Agile 8 (No Measure)

Row 500

Agile 8

Foam Roll — IT, Piraformis, Teardrop adductors

V-Sit rollover

Firehydrant (arms/back straight)

Groiner (10x each side)

Frog Jumps (10x)

1st Baseman (x2 each side) or Sampson

Weightlifting

Front Squat (Find 1 RM )

Metcon

T.U.P. (Time)

15-12-9-6-3 reps for time of:

Power cleans 135/85

Pull-ups

Front squats 135/85

Pull-ups
Scale: use 50% of 1RM FS for both barbell movements

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