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CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 7 Minutes of Rowling Try to hit exactly 100m on the rower Do Push-ups,

CrossFit PTC – WOD View Public Whiteboard Front Squat (Take 4 sets of 5 to work to heavy set of 5) Complete 4 sets of

CrossFit PTC – WOD View Public Whiteboard Power Snatch (Work to heavy set of 5 touch and go power snatch) Work up to a heavy

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Start 7 minute clock 200m Jog 200m Run Repeat until end of 7 minute

CrossFit PTC – WOD View Public Whiteboard Metcon (3 Rounds for time) From 0-15:00 “Jackie” Row 1000m 50 thrusters 45/35# 30 pull ups From 15:00-30:00

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 6 rounds 5 Ring row /w scap squeeze 10 Scap push ups 15 Squats 100m

CrossFit PTC – WOD View Public Whiteboard Deadlift (5×3 deadlift at about 75-80%) Complete a 10 minute alternating EMOM of: Min 1 – 3 deadlifts

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Hey 19” Partner WOD AMRAP 19 19 Cleans (95/65) 19 Over-the Box

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 5 rounds for quality and load of: – 8 Single leg KB RDL each leg

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 3 rounds 80’ Grapevines 80’ Buttkickers 80’ High Knees 80’ Skips 40’ Inch worm 40’