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CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Samson lunge Squat & Reach Inch worms Side kick & Crossover Run 400m Workout

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds for reps and quality of: 1:00 max GHD sit ups (scale to

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 5 minutes of: 5 yoga push ups 5 air squats 10 jumping jacks Workout

CrossFit PTC – WOD View Public Whiteboard Metcon (2 Rounds for reps) 15 Minute AMRAP of: Row 20/14 calories 10 dumbbell push press 35/20# 1

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “23 and Leave” Teams of 2 AMRAP 23 23 Power Clean (95/65)

CrossFit PTC – WOD View Public Whiteboard Shoulder Press (Work to heavy set of 10 shoulder press ) 4 sets of: – 10 shoulder press

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

CrossFit PTC – WOD View Public Whiteboard Deadlift (Work to heavy set of 3 deadlift with PERFECT form) Barbell Hip thrust (Work to heavy set

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warm up Repeat for 10 Minutes: 10 KB swing + 10 Goblet squat 20 Arm

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 3 sets of: 8 minute AMRAP of: Row 50/40 calories 40 weighted