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October 17, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Agile 8

Review SN Pull

Weightlifting

16 min EMOM

Alternate between A&B

A: Back Squat (8 x 2 @ 80%)

B: Snatch Pull ( 8 x 2 @ 110% of 1RM SN)

Snatch (for %)

Metcon

Metcon (2 Rounds for reps)

2 Rounds FGB Style ie 1 min each

Wall Ball (20#/14#)

Power Clean (135/85)

Box Jump (20/24)

Hip Extension

1 min Rest

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