WOD – Thursday, November 8, 2018

CrossFit PTC – WOD

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Weightlifting

Deadlift (1X3 @ 65%;1X3 @ 75%; 1 X Max Reps @ 85%)

After each set (3) complete 10 Box Jumps (30/24)

Metcon

Metcon (Time)

Complete for time:

Row 500, then

2 Rounds of:

30 Burpees

30 KBS (53/35)

30/20 Pull Ups

30 Sit Ups

30 Plate Hops (45# plate)

Then, Row 500

Rx+= 1200m AB; C2B Pull-ups; GHD Sit-ups