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CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) Run 400 m 25 KBS (53/35) + 20 Situps 25 Wall Balls (20/14) 15/12

CrossFit PTC – WOD View Public Whiteboard Gymnastics Warm-up Tabata of: Assault Bike Burpees Max Effort Reverse Slam Ball Throws Plank on Rings 1 Minute

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 – WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) “Running Cindy” Min 0-7: Run 800 Min 7-14: AMRAP of Cindy

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Run 200 Dynamic Warm up Then go through movements Metcon Metcon (AMRAP – Reps)

CrossFit PTC – WOD View Public Whiteboard Gymnastics EMOM 14 Min 1= Beg/Int (1-2); Adv (3-5) HSPU* Min 2= 10/7 Cal Assault Bile Min 3=

CrossFit PTC – SHRED View Public Whiteboard Warm-up 1-Mile Run (Time) Max Effort 1-Mile Run Metcon AbTastic (3 Rounds for reps) FGB Style (1min each

CrossFit PTC – WOD View Public Whiteboard Weightlifting Back Squat (5 reps @ 50%; 5 reps @ 55%; 3X10 @ 62.5%) Metcon Metcon (AMRAP –

CrossFit PTC – SHRED View Public Whiteboard Warm-up Gymnastics Metcon (No Measure) EMOM 15: A: Battle Ropes 40 sec B: 10 DB Strict Press C:

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (Time) Team WOD – Teams of 3 Complete for Time: 45/30 Cal Row 60 Snatch (75/45)