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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpNRope Warm Up /Arm Circles, Claps Runners Complex (Samson, Groiner, Hamstring, Pigeon) Metcon Metcon (AMRAP – Reps)

CrossFit PTC – WOD Metcon (AMRAP – Reps) “Team Morrison” Teams of 3-4 AMRAP 20 50-40-30-20-10 of Wall Balls (20/14) Box Jumps (24/20) KBS (53/35)

CrossFit PTC – WOD Warm-up Run 400 – Animal Farm (No Measure) Run 400m Animal Farm 2x 10m Inchworm 10m Spiderman 10m Crab Crawl 10m

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Animal Kingdom 30 Partner Wall Balls Down Dog/Spiderman/Pigeon Metcon Metcon (5 Rounds for reps) 3 Rounds for

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 40 Calories Bandy Shoulders 2x 10 Pull ups 10 empty bar thrusters 10 GHD Sit ups

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200 m Dynamic Arm Circles Runners Complex (Samson, Groiner, Hamstring, Pigeon) Metcon Metcon (AMRAP – Rounds