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Saturday Heros and Girls

CrossFit PTC – Barbell Club

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
Other hip stretches, then warm up to FS weight

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

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