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WOD – Monday, December 17, 2018

CrossFit PTC – WOD

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Weightlifting

Front Squat (3 RM for the day)

Work up to a heavy set of 3 with good form.

Metcon

Metcon (Time)

Complete for time:

15-12-9

Box Jumps (24/20)

Power Cleans (95/65)

Pull-ups

Front Squats (95/65)

Lateral Burpees Over-the-Bar

Push Jerks (95/65)

Rx+= (135/85); C2B Pull-ups

Rx55+ & Scale = (75/55)

Target is 20 minutes or less, scale as needed.

25 minute time cap

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