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Metcon (Calories)
EMOM 10:

5 Pull ups

10 Push ups

15 Squats

Rest 5 Min

EMOM 10:

Assault Bike 10s (for Calories)

Rest 5 Min

EMOM 10

6 DB Hammer Curls (both at same time)

8 DB Shoulder Press

10 Alternating Lunge

* Record the total calories from the assault bike round

MetconWood (Time)5 Rounds for time of:400m Run10 Burpee Box Jumps, 24″10 Sumo-Deadlift High-Pull. 95#10 Thrusters, 95#Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click hereWomen’s weight is 65# and 20″ box.

Metcon (Time)With a partner:Bike 50 Cal50 Box Jumps50 Burpees50 Partner Wall Balls50 Partner Sit ups (hand clap at top)50 Kettle bell swingsRow 50 Calories

WeightliftingE2MOM 10 (5 Sets)5 Shoulder Press (from ground) + 5 Strict Pull-ups*Add weight each round and work up to a heavy 5 shoulder press*Sub for strict pull-ups is 3 hold chin over bar + slow release with bodyweight or bandedShoulder Press (Heavy 5 reps for the day)MetconMetcon (Time)Complete for Time:Row 1000/800Immediately into…Run 200 + 30 Alt. Dumbell Snatch (35/25)Run 200 + 20 Pull-upsRun 200 + 30 Single-Arm Push Press (35/25)Run 200 + 20 Toes-2-BarRun 200 + 30 Dumbell Goblet Squats (35/25)*15 each armRx+= (50/35); Chest to Bar Pull-ups

Manion for Shred (Time)7 RoundsRun 400m29 SquatsRx + Goblet Squat (53, 35)(Scaled version of Manion for Shred).Complete with a partner. Both partners do the whole thing, but start and finish together.First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.https://www.crossfit.com/workout/2011/07/19#/comments

WeightliftingBack Squat (Heavy 3 reps for the day)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 1515 Sit-ups30 Double Unders15 Sit-ups5 Deadlifts (225/155)Scale: 2:1 singlesDouble Prog: 15 repsRx55+ and Scale = (185/105)

CrossFit PTC – WOD View Public Whiteboard Metcon (Time) Partner WOD 100 prisoner lunges (35/20) 100 Situps 100 KBS (53/35) 100/80 Cal Bike * EMOM

CrossFit PTC – SHRED View Public Whiteboard Metcon (6 Rounds for reps) With a partner – Count team reps 5 min ea station/ 2 min

CrossFit PTC – WOD View Public Whiteboard Weightlifting Bench Press- Slight incline (Heavy 5 reps for the day) Place a 45# plate under the bench

CrossFit PTC – SHRED View Public Whiteboard Metcon (Time) 4 Rounds Run 600m 30 Kettle Bell Swings 20 Alternating Box Step Ups (14″ box) 10