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WOD – Monday, September 17, 2018

CrossFit PTC – WOD

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Weightlifting

Back Squat (1X3 @ 65%, 1X3 @ 75%; 1 X Max Reps at 85%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 4

15 Air Squats

10 SDLHP (75/44*)

5 Burpees

Rest 2 Min

AMRAP 4

15 Air Squats

10 Hang Power Cleans (95/65)

5 Burpees

Rest 2 Min

AMRAP 4

15 Air Squats

10 Deadlifts (135/85)

5 Burpees

For ease of weight management, ladies will use a 44# KB (or less if scaling) for SDLHP in the first AMRAP then transition to a barbell for cleans and deadlifts.

Rx+= (95/65;135/85;155/105)

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