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CrossFit PTC – WOD View Public Whiteboard Weightlifting Shoulder Press (Find 1 RM for the day) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15

CrossFit PTC – WOD View Public Whiteboard Weightlifting Deadlift (5X50%; 5X60%; 3X70%; 3X80%; 3X85%; ME X 90%) Work up to 90% of your 1 RM

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (5 Rounds for reps) Partner WOD 5 Min Stations; Rest 1 Min Btw Stations Max Calorie

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 26 min In a group of 3: Row 250m 15

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (5 Rounds for reps) Partner WOD 5 Min Stations; Rest 1 Min Btw Stations Max Calorie

CrossFit PTC – WOD View Public Whiteboard Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap:

CrossFit PTC – WOD View Public Whiteboard Metcon (3 Rounds for reps) For total reps: 8 Min AMRAP: Bike 15/10 calories 20 slamballs 25/15# Rest

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM: 16 Min A: 6 Dumb bell floor Press-As heavy as possible 40 Sec

CrossFit PTC – WOD View Public Whiteboard Weightlifting Bench Press (Heavy 3 reps for the day) Metcon Metcon (4 Rounds for reps) Tabata (8 Rounds

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD As Many Rounds As Possible in 32min 3 Goblet