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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 – 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 – 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 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’

CrossFit PTC – WOD View Public Whiteboard Bench Press (Work to heavy set of 5 bench press) Complete 5 sets of: – 5 bench press

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 2 Rounds 200m Run 2 Pull ups 4 Push ups 6 Squats 8 Crunches

CrossFit PTC – WOD View Public Whiteboard Back Squat (5×5 back squat at 65-70%) Complete 5×5 pause back squat at 65-70%. *3 second pause After

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 800m Run Pull heel to butt + calf raise Pull knee to chest +