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WOD – Tuesday, May 22, 2018

CrossFit PTC – WOD

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Weightlifting

Shoulder Complex

1 Set = 1 Shoulder Press + 2 Push Press + 3 Push Jerk

Complete 5 sets of the complex.

After warm-up, start at about 75% of your 1 RM shoulder press, then add weight until heaviest weight for the complex is reached.

Shoulder Press (1X1 @ Max Weight)

Push Press (1X2 @ Max Weight)

Push Jerk (1X3 @ Max Weight)

Metcon

Metcon (Time)

“Lasso Helen”

3 RFT

Run 400

21 KBS (53/35)

4 Rope Climbs

Rx+= Sub Bar Muscle Ups for Rope Climbs

Cash Out

1-Mile Run (Time)

Max Effort 1-Mile Run
Rx+= Vested

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