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CrossFit PTC – SHRED View Public Whiteboard Metcon Long Tall Helen (Time) 3 rounds for time of Run 800m 21 Kettle bell swings (53/35) 12

CrossFit PTC – WOD View Public Whiteboard Weightlifting EMOM 10 2 Reps Back Squat Use 70-75% of 1 RM Warm up to 75% of 1

CrossFit PTC – SHRED View Public Whiteboard Metcon Spicy Jackie (Time) Row 1000 50 Dumbbell Thrusters (25/15) 30 Burpees Rx+ 35/25 Weightlifting EMOM 12: A:

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) Every 3:00 for 36:00 (3 rounds) Station 1 – Run 400m Station 2 –

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 12 A: 6 x renegade rows (R+L pull no push up) B: 6

CrossFit PTC – WOD View Public Whiteboard Weightlifting Snatch (50%/3, 60%/3, 70%/3, 80%/3, 85%/2, (90%/1)x2) Work up to 90% of 1 RM and complete 2

CrossFit PTC – SHRED View Public Whiteboard Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after

CrossFit PTC – WOD View Public Whiteboard Weightlifting Bench Press (Find 1 RM for the day) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (AMRAP – Reps) 2x w/ a partner 90 seconds each station, 30 sec to rest &rotate

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (4 Rounds for reps) Complete 4 Rounds of: 3 Min Max Calorie Row 2 Min Max