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WOD – Wednesday, February 13, 2019

CrossFit PTC – WOD

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Conditioning

1-Mile Run (Time)

Max Effort 1-Mile Run
Wear a vest (20/14) for an additional challenge.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

9 Power Cleans (115/80)

9 Handstand Push-ups

9 Front Squats (115//80)

9 Pull-ups

Rx55+ and Scale = (95/65)

Rx+= Strict HSPU and Strict Pull-ups

*If you are working on HSPU, sub 4-6 reps Rx or scaled per round. If not, sub strict DB shoulder press at (35/20 or 50/35). Avoid push presses.

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