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CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JUMP N ROPE Warm Up x2 Bandy stretches for shoulders Metcon FGB SHRED STYLE (AMRAP – Reps)

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min to roll back 2 Rounds Row 250 10 Wall balls 10 Sit ups 15 Face

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agility Ladder x 5 Samson, Groiners, Hamstring, Pigeon Metcon Metcon (Time) Row 1000m 50 abmat

CrossFit PTC – WOD Warm-up Run 400m then Agile 8 (No Measure) Run 400m Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover

CrossFit PTC – WOD Announcements Warm-up (No Measure) CrossFit PTC is closed today in observance of the 241st Anniversary of the Independence of the United

CrossFit PTC – WOD We will be closed on July 4th in celebration of the Independence of the United States of America Warm-up Warm-up (No

CrossFit PTC – WOD Metcon (AMRAP – Reps) “Odd Man Out” Teams of 3-4 AMRAP 20 Minutes Odd Man Out = 200m DB Farmers Carry

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Runner Complex Metcon Run, Run, Run! (Time) Run 1 mile Rest 1 minute Run 800m Rest 1

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll Upper Back/Lats 2x 10 Wall Balls 15 GHD Sit ups 10 Good mornings 10

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JUMP N ROPE Warm Up x2 Bandy stretches for shoulders Animal Farm Review Russian KBS Metcon Metcon