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WOD – Wednesday, November 21, 2018

CrossFit PTC – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 – Teams up to 3

Station 1:

15 Power Cleans (95/65)*

10 STOH

Station 2:

Two Rounds of Cindy

5 Pull-ups

10 Push-ups

15 Air Squats

Station 3:

Cal Row (30/20)

Rx+= (115/85); Cal Assault Bike (24/16)

Rx55+= (75/45)
*For SHRED’rs, convert Station 1 to 10 DB Power Cleans (30/15) and 10 Push Press.

Each partner will start at a different station and rotate through. Cannot start next station until work is completed. Score as individual. Each time you complete a station is a round (3 rounds per cycle) + reps in your uncompleted round. Scores should be 9-12 round range.

Can be completed as team of 2 or individual if space available.

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