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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 [...] CrossFit in Peachtree City GA. Personal trainer available. Str/Skill: (15 min) Work on Handstand/Hand stand walks. Then: As Many Rounds as Possible in 7 minutes of 7 Power Cleans (135/75) 7 Dips CrossFit HQ WOD: Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or [...] For time: Run 800 meters 40 L pull-ups Run 800 meters 40 Strict pull-ups Run 800 meters 40 Kipping pull-ups |
     
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