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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

WOD Friday 7 July, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

5 Min to roll out legs

Run 400m

3x

10 Wall balls

10 Ball Slams

10 Kettle Bell swings

Weightlifting

EMOM 20

Battle Rope (30/25)

Core Plank (40 sec)

8 Ring Dips

Alt Bird Dog Planks (40s)

Assault Bike 12/10 cal

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

5 CTB Pull ups

10 Squat Clean 95/65

15 AbMat Sit ups

Rx + (135/85) + GHDS

Masters 55+ (75/45)/pull up

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