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Wednesday April 13, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump n Rope Warm up

Bandy Pulls

Bully, Subway, Scap, Face, Bent row

2x

10m Bear Crawl fwd

10m Bear Crawl bkwd

5 push ups + 5 clapping push ups

10 squats

warm up bench press

Metcon

Metcon (Time)

80% Lynne

5 rounds

Max Effort Bench Press @ 80% 1RM

Max Effort Pull up

Rest as desired, but go directly from

Bench Press to Pull up

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