HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

WOD- Monday 23 October 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Agility Ladder drills x 5

Tricep Stretch/Front rack stretch

With an empty bar:

5 Deadlifts

5 Muscle cleans

5 Front squats

5 push press

5 back squat

Work on power clean

Weightlifting

Power Clean (1RM)

Metcon

Long Tall Helen (Time)

3 rounds for time of

Run 800m

21 Kettle bell swings (53/35)

12 pull ups

Rx+ 70/44, CTB pull up

55+ 44/26

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