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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump N Rope Warm up Roll back/Down Dog/Up dog 2x 15 Kettle bell swings 5 goblet squats

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agility Ladder x 5s Samson/Couch/Pigeon Metcon Metcon (Time) 3 x 30 set Unbroken Wall Balls

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll Back and legs (5 min) Run 200m 10 Ninja roll ups 10 Squats 10m Broad Jumps

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Runner Complex Metcon Run, Run, Run! (Time) Run 1 mile Rest 1 minute Run 800m Rest 1

CrossFit PTC – WOD CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95#

CrossFit PTC – WOD Metcon (AMRAP – Reps) “En Fuego” Teams of 2 5 Minute Stations of: 3 Battle Rope Burpees/ABMAT Situps 50 DUs/Parallette Pass-Through

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs/back -5min Run 400m bandy shoulders 2x 15 KB Swings 5 Box Jumps 5 Good mornings

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JUMP N ROPE Warm Up x2 Bandy stretches for shoulders Animal Farm Review Russian KBS Metcon Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll Legs/Back 5 min Row 500 Then 5 Goblet squats 15 Kettle Bell swings Burgener Warm-up (No

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agility Ladder x 5 Samson, Groiners, Hamstring, Pigeon Complex Metcon Metcon (Time) 5 RFT 10