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WOD Thursday June 22, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

5 min to roll out Legs/Back

Hangmans/Banded Shoulders

2x

Row 250

5 Empty Bar Hang Snatch High Pulls

5 Empty Bar Power Snatch

5 Empty Bar BN Snatch Grip Push Press

10 Empty Bar OHS

Burgener Warm up

Weightlifting

Snatch (Find 1 RM)

20 Min to find 1 RM for the day

Metcon

Metcon (AMRAP – Reps)

AMRAP 6 min

1 Hand Stand Push Up

1 Toes to Bar

1 Burpee Box Jump over (24/20)

2 Hand Stand Push Up

2 Toes to Bar

2 Burpee Box Jump over

3 Hand Stand Push Up

3 Toes to Bar

3 Burpee Box Jump over

continue pattern until time.

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