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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m Roll Legs & Shoulders w/Lacrosse Ball 2x 10 pull ups 10 push ups 10 squats

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump-n-Rope Bandy Shoulders 6 Turkish Get ups (3 ea side) 3 Wall climbs Weightlifting Bench Press (15

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Runners Complex/Arm Circles Teach Movements Metcon Metcon (2 Rounds for reps) 2 Rounds FGB Style: Wall

CrossFit PTC – WOD Review Row 500 & Agile 8 (No Measure) Row 500 Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Dislocates,roll spine shoulders Animal Kingdom Metcon Lil Pimpin Annie (Time) 50 Double unders 25

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Lacrosse Ball (shoulders /pecs) -5min Run 400 Animal Farm Metcon A: Metcon (Time) 3 Rounds Run 800m

CrossFit PTC – WOD Metcon Game Changer 15.2 (AMRAP – Rounds and Reps) AMRAP 8 Min Row 15 Cal (m)/ 12 Cal (w) 10 sit

CrossFit PTC – WOD Metcon (AMRAP – Reps) “Stonehenge” Teams of 4 15 Min AMRAP A) 100m Partner Sled Pull (135/75) B) Partner AMRAP of:

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 Warm-up Warm-up (No Measure) Run 800m Animal Farm Clean (modified Burgener ) review Jerk Review Weightlifting Clean and Jerk (55% (2x),