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WOD – Tuesday, March 20, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Row 500

4x Agility Ladder

Roll Back/Hips/Legs

2x

15 KBS

10 Reps Squat to the Wall

10 Pull-ups

5 Max Verticle Jumps

Weightlifting

E2MOM 10

Warm up to 80-85% of 1 RM, then complete 3 reps every two minutes (4 sets) then a max effort reps on set 5

Back Squat (4X3; 1XMax Reps @ 80-85%)

Metcon

Jeepers Creepers (Time)

Buy In – Run 800m

Then, 5 Rounds of:

10 Pull-ups

20 Front Squats (75/45)

Rx+= CTB Pull-ups; (95/65)

Rx55+ & Scaled= (55/35)

New or deconditioned = (55/35); Air Squats

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