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CrossFit PTC – SHRED View Public Whiteboard Metcon (Time) Hero Wod “Vegas Strong” 91 DB Snatches then… 10 Rounds 200m run (together) 1 Rope Climb

CrossFit PTC – WOD View Public Whiteboard Front Squat (Take 4 sets of 8 to work to heavy set of 8 ) Metcon (AMRAP –

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) For 8 Minutes: 200m run / 250m row / .4 mi AAB 80’ Lunge 200m

CrossFit PTC – WOD View Public Whiteboard Warm-up (No Measure) 4 rounds for quality and Warmth of: 1:00 banded glute bridges 1:00 core plank 1:00

CrossFit PTC – WOD View Public Whiteboard Metcon (4 Rounds for reps) 8 Minutes at each station (:30 sprint, :30 rest) Rest 2:00 between stations

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 400m Run 20-15-10 KB Deadlift Push Up 400m Run 60 DB Snatch 200m Run 60

CrossFit PTC – WOD View Public Whiteboard Deadlift Metcon (No Measure) 20 Minute alternating EMOM of: Min 1 – run 150m Min 2 – 5

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup: 1 minute of each, 2 rounds: Weighted calf raises Bent over DB rows Plate

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) 15 Minute alternating EMOM of: Min 1 – 35 double unders (70 singles) Min