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CrossFit PTC – WOD Metcon (AMRAP – Reps) “Ring of Fire” Teams of 2 5 Minute Stations of: 50m DB Waiters Walk/DB Triceps Ext.(35/20) 40

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JUMP N Rope Warm Up Down Dog, groiner, spiderman Metcon Metcon (Time) With a partner for time

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs and back for 5 min then: 3 Rounds Run 200m 5 Box Jumps 10 Kettle

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) run 200m than agility ladder runners complex Metcon Helen (Time) 3 Rounds for time of: 400m Run

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Bandy Shoulders 2x 10 Kettle bell swings 5 Box Jumps 5 KB Deadlifts from boxes

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JUMP N ROPE 2x Bear fwds/bkwrds, crab, spiderman, inchworm Metcon Metcon (AMRAP – Rounds and Reps) 20

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 750 Spiderman/Pigeon/Couch Teach Group Medball Clean WOD Metcon (Time) Partner WOD For Time: Row 4000/3500 200

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Couch/Pigeon/calves Metcon Metcon (2 Rounds for reps) Run 1 mile Tabata Squat Run 800m Tabata SquatSCORE

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200 Agility ladder drills Dislocates Down Dog/Spider man/Pigeon 5 Ninja Roll ups 8 empty bar thrusters

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m bands- scap pull, subway, face pull, bent row, bully, 2x 5 ring rows 10 push