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WOD – Friday, November 30, 2018

CrossFit PTC – WOD

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Weightlifting

Bench Press (1X5 @ 70%;1X3 @ 80%; 1 X Max Reps @ 90%)

Use the same 1 RM + 5 lbs as last time for all % calculations

Metcon

Metcon (3 Rounds for reps)

6 Min Stations of:

Station1:

15 MB Cleans (20/14)

15 MB Sit-ups

Rest 2 Min

Station 2:

10 DB Push Press (35/20)

10 Renegade Rows (L+R=1)

Rest 2 Min

Station 3:

8/5 Assault Bike Cal

8 Toes-2-Bar

Rx+= (50/35)

Rx55+= (16/10 MB)

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