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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Dislocates,roll spine shoulders Animal Kingdom Metcon Pimpin Annie- (Time) 50 Double unders 50 push

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll Shoulders/Back/Piriformis 2x with empty bar 5 Snatch Grip Deadlift (head up, verticle torso) 5

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 800m run Bandy Pulls Bully, Subway, Scap, Face, Bent row 2x 10m Bear Crawl fwd 10m Bear

CrossFit PTC – WOD Metcon Metcon (AMRAP – Reps) Teams of 4 5 min each station/ 2 min rest between A: Truck push B: Slam