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WOD March 23, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump N Rope Warm Up

2x

10 Kettle Bell Swings

10m Bear Crawl

10 Ball Slams

10 Backwards Bear Crawl

5 clapping push ups

Weightlifting

Bench Press (Bench press : 8-8-8 @ 67.5%)

Metcon

Metcon (Time)

4 rounds for time

Run 400

21 Ring Push ups (6″ from bottom to ground)

15 Box Jumps

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