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    Thursday February 28, 2013

    CrossFit PTC

    Warm-Up / Skills

    Row 500
    Foam roll (Hams/Quads/back)
    2x
    5 x 1 arm Kettle bell swings (each arm)
    5 x 1 arm Kettle bell cleans (each arm)
    5 x 1 arm Kettle bell snatches (each arm)
    5 Goblet squats

    Strength

    Exercise: Back Squat/lbs
    Reps: 5
    Comment: 5-5-5-5-5 (warm up then first set at 70% and work up)

    Metcon

    Complete as many rounds as possible in 15 minutes of:
    10 Kettlebell swings, (70/44)
    10 Box jumps, 24″/20″
    10 Ring dips

    Result Type: AMRAP
    Male Rx: 70 lbs
    Female Rx: 44 lbs

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