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WOD Thursday June 23, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

5 min to roll out Legs/Back

2x

Run 200

10 Kb Deadlifts between 10″ boxes

15 GHD sit ups

10 Good mornings

Burgener Warm up

Weightlifting

Snatch (1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 min

1 Hand Stand Push Up

1 Toes to Bar

1 Burpee Box Jump over

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.

Rounds completed + number of reps

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