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CrossFit PTC – SHRED View Public Whiteboard Metcon (12 Rounds for reps) Partner WOD I GO/UGO 2 x Thru 2 Min each station (no break)

CrossFit PTC – SHRED View Public Whiteboard Metcon (6 Rounds for reps) It’s Soooo Taxing. 2x through for a total of 6 rounds: Station 1:

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (Time) Teams of 3, For Time: 600 Meter Team Slam Ball Run (25/15) 6 Rope Climbs

CrossFit PTC – WOD View Public Whiteboard Metcon (3 Rounds for reps) For total reps With a partner: 8 minutes at each station, 2 minutes

CrossFit PTC – WOD View Public Whiteboard Weightlifting Deadlift (5X10 @ 50-55%) Metcon Metcon (Time) Complete for Time: 21-18-15-12-9-6-3 Run 200 Wall Balls (20/14) Hand-Release

CrossFit PTC – SHRED View Public Whiteboard Gymnastics Metcon (No Measure) 12 Min EMOM A: 30 Sec side Plank B: 30 Sec dead bug C:

CrossFit PTC – WOD View Public Whiteboard Weightlifting Complete 4 Rounds of: 10 DB Curls Each Arm (AHAP) 20 Banded Tricep Extension (Red or Purple)

CrossFit PTC – WOD View Public Whiteboard Weightlifting Push Press (Find 2 RM for the day) Metcon Metcon (3 Rounds for reps) Complete 3 Rounds

CrossFit PTC – SHRED View Public Whiteboard Metcon (2 Rounds for reps) Partner WOD: 2 Rounds for total reps of: Wall Ball / Wall Sit

CrossFit PTC – WOD View Public Whiteboard Weightlifting Every 3 Minutes, for 15 Minutes (5 Rounds) 5 Strict Pull-ups* Max Reps Bench Press at 65%