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Giant Sets and “Death By”

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CrossFit PFT – WOD

Giant Sets (4 sets- rest 2:00 between sets)

4 Giant Sets

10 DB Floor Press

20 Sumo Straight Led DL

10 Single Arm KB Sit Ups (each arm)

Metcon (AMRAP – Rounds)

Death by Heavy Wall Balls- Even numbers only

Minute 1: 2 Wall Balls 30/20

Minute 2: 4 Wall Balls

Minute 3: 6 Wall Balls

Continue to increase by 2 until you cannot complete the required number in the minute.

Touch and Go Power Cleans

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CrossFit PFT – WOD

Touch and Go Power Cleans (Work to a 3 RM)

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

27/21 Cal Row

21 Power Cleans 135/95

15 Burpee Box Jump Overs 24/20

4:00 Rest

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

27/21 Cal Row

21 Power Cleans 115/75

15 Burpee Box Jump Overs 24/20

4:00 Rest

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

27/21 Cal Row

21 Power Cleans 95/65

15 Burpee Box Jump Overs 24/20

Early Veteran’s Day Hero WOD

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CrossFit PFT – WOD

Foo (AMRAP – Rounds and Reps)

13 Bench Presses, 170#

Then complete:

20-Minute AMRAP of:

7 Chest-To-Bar Pull-ups

77 Double-Unders

2 Squat Clean Thrusters, 170#

28 Sit-ups
In honor of Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013.
To learn more about Foo click here
May Sub Floor Press for Bench Press