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CrossFit PTC – WOD View Public Whiteboard Weightlifting Deadlift (Find 1 RM for the day) Metcon Metcon (Time) 15-12-9-6-3 Pull-ups KBS (53/35) Box Jumps (24/20)

CrossFit PTC – WOD View Public Whiteboard Weightlifting Shoulder Press (Find 3 RM for the day) Metcon Metcon (Time) Complete 3 RFT: 20 Push Press

CrossFit PTC – WOD View Public Whiteboard Gymnastics EMOM 10 Odd = 8-10 Evil Wheels* Even = 35s Front Plank/Side Plank (L&R)* *Sub Hands Only

CrossFit PTC – WOD View Public Whiteboard Weightlifting E2MOM for 8 minutes, complete: 5 Reps Bench Press (65-70%)* 3 Reps Chin Over Bar 1s hold

CrossFit PTC – SHRED View Public Whiteboard Warm-up Jump-n-rope + Animal Farm (No Measure) Jump-n-rope warm up Then Animal Farm 2x 10m Inchworm 10m Spiderman

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Roll Legs/Shoulders w/LAX ball Run 200m Agility Ladder Review Med Ball Cleans Gymnastics Rope

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic Bandy Pulls Bully, Subway, Scap, Face, Bent row Metcon Baby Barbara (Time) 3

CrossFit PTC – WOD View Public Whiteboard Weightlifting Front Squat (Find 3 RM for the day) Recommended rep sequence: 1X5@ 50-60-70%; 1X3 @ 80-85-85+% Metcon

CrossFit PTC – WOD View Public Whiteboard Metcon (4 Rounds for reps) “Pushing Tin” 5 Minute Stations of: 25m Farmers Carry/Burpees (53/35) 25m Sled Pull

CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 200 Foam Roll As Needed Mobilize for Back Squat (Coaches Choice) 2x 10