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Wednesday July 5, 2017

CrossFit PTC – WOD

Warm-up

Run 400m then Agile 8 (No Measure)

Run 400m

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

Weightlifting

Front Squat (5 x 10 @ 60%)

Metcon

Metcon (Time)

3 Rounds for time:

Run 400m

21 Dead lift (body weight)

12 Kettle Bell Swing 53/35
Masters 55+

85% BW deadlift

KB 44#/26#

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