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Tuesday February 2, 2016

CrossFit PTC – WOD

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

Back Squat ( Squat (2/57.5, 2/65, 4 (5/70))

Metcon (4 Rounds for reps)

4x

In 2 min:

Row 300/250

As many rounds as possible of:

5 pull ups (CTB / Pull up)

10 push ups

15 squats

Rest 2 min

(Score each round as total reps)

RX+ M- Bar MU instead of CTB, W- CTB

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