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Thursday, December 14th, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

20m Each of:

High Knees

Butt Kickers

Inside Tap

Outside Tap

Bear Crawl

Inchworm

Frankensteins

Carioca Step L and R

Jumping Jack Shuffle L and R

X-Band Walk

Gymnastics

EMOM 12

Min 1 = 3 HSPU (strict if possible)*

Min 2 = 2 Wall Climbs

Min 3 = 5 Knees2Elbow

*Sub 20s HS Hold for HSPU

Metcon

Metcon (Time)

5 Rounds for Time (RFT)

20/16 Calorie Row

10 Weighted DB Step Ups (35/20)(20″ Box)

8 Pullups

40 Double Unders (2:1 Singles)

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