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WOD – November 2, 2018

CrossFit PTC – WOD

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Gymnastics

EMOM 12

Min 1: 40s Double-Kettlebell Overhead Carry (18-35/35-53)*

Min 2: 8 Single-Arm Ring Rows – R

Min 3: 8 Single-Arm Ring Rows – L

Min 4: 40s Hollow Rocks or Hollow Hold

*Can sub DBs if needed. Scale with single-KB carries

https://www.youtube.com/watch?v=6zZy5fCWUxA

Metcon

Metcon (6 Rounds for reps)

“Ghostly Encounters”

6 Rounds of:

1 Min Max Cal Row

1 Min Max Burpees

1 Min Max Plate Hops (45# Plate)

1 Min Rest

Rx+= Sub AB Cal for Row

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