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Tuesday April 19, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500/Roll legs & Back

Down Dog/Spider man/Pigeon

5 Ninja Roll ups

8 empty bar thrusters

12 Banded good mornings

*warm up to 60% of front squat

Weightlifting

Front Squat (8-8-8-8-8 @70% or add 10# to last )

(if this is the second week use 65%)

Metcon

Metcon (Time)

For time

21 Wall Ball shots (20/10, 14/9)

1 Power Clean (155, 85)

18 Wall Ball

2 Power Clean (155, 85)

15 Wall Ball

3 Power Clean (155, 85)

12 Wall Ball

4 Power Clean (155, 85)

9 Wall ball

5 Power Clean (155, 85)

6 Wall ball

6 Power Cleans (155, 85)

3 Wall Ball

7 Power Cleans (155, 85)

rx+ 185/105

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