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WOD – Tuesday, September 4, 2018

CrossFit PTC – WOD

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Gymnastics

Complete 3 Rounds of:

Complete 1:30 at each station/30s Trasition Btw Stations

Station 1 = 150m Front Rack KB Carry (53-70/35-53)*

Station 2 = Max Weighted Pull-ups**

Station 3 = 3 X 20s Max Hollow Rocks

*Carry a single KB in the front rack position like a goblet squat.

**Sub with strict pull-ups/holds + negatives on bar or rings/ banded pull-ups

Metcon

Metcon (Time)

Complete for Time

Run 800, then

Complete 3 Rounds of

25 KBS (53/35)

25 Sit-ups

Then, Run 800

Rx+= (70/53); GHD Sit-ups

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