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CrossFit PTC – WOD View Public Whiteboard Weightlifting Overhead Squat (Find a 2 RM for the day) Take 5-6 sets to find a 2 RM

CrossFit PTC – SHRED View Public Whiteboard Warm-up Run 800 – Agile 8 (No Measure) Run 800m Agile 8 Foam Roll — IT, Piraformis, Teardrop

CrossFit PTC – WOD View Public Whiteboard Metcon (4 Rounds for reps) “Avengers Infinity War” Teams of 2-4/Rest 2 Min Btw Avengers “Cap” AMRAP 4:30

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m 5 Squat Buy In – Agility Ladder Partner Arms Behind back &

CrossFit PTC – WOD View Public Whiteboard Weightlifting Clean and Jerk (Complete 5-6 singles @ 70-75%) Make these push jerks. Metcon Metcon (Time) Complete for

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Row 1000m 2x Bear fwds/bkwrds, crab, spiderman, inchworm 2x 15 GHD’s Weightlifting Metcon (No

CrossFit PTC – WOD View Public Whiteboard Gymnastics EMOM 20 (Use as primary warm-up) Min 1 = 40s Assault Bike (Low intensity) Min 2 =

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Run 800m Arm Circles Down Dog/Up Dog Band Pulls Gymnastics Metcon (No Measure) EMOM

CrossFit PTC – WOD View Public Whiteboard Metcon Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster,