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Wednesday April 20, 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

Weightlifting

Bench Press ((8-8-8-8-8)@ 60%)

Metcon

Metcon (Time)

3 Rounds for time

Run 400

25 Push ups

25 Kettle bell swings (53/35)

Rx+ wear a vest 20#/10#

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