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WOD – Monday, November 19, 2018

CrossFit PTC – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

Partner WOD

400m Partner Run

30 KBS (53/35)

30 Wall Balls (20/14)

30 Slam Balls (10-15/20-25)*

Rx+= Complete as individual

Run 400m together then partition team reps as needed. One reps for each 10m run.

Cash Out

3 Rounds of:

15 Empty Barbell Curls

25 Banded Tricep Press Downs

https://www.youtube.com/watch?v=tE4fKjFfXSA

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