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WOD May 4, 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

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
(15 min time cap)

Metcon (AMRAP – Rounds and Reps)

20 Min EMOM

A: 5 Pull ups & 10 Push ups

B: 30 Sec core plank

Rx+ 20/10 vest
Score = completed rounds of A

If you time out on A then next time start where you left off.

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