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CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) “Shoot the Rapids” Teams Of 3-4 5 Sit-ups (Class 1 Rapid) 4 Air Squats

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 16 min A: 8 x Dumb bell Front Squat B: Core Plank 30s

CrossFit PTC – WOD View Public Whiteboard Gymnastics EMOM 16 Min 1 = 10 HSPU* Min 2 = 8 Under Arm Planks – R Min

CrossFit PTC – WOD View Public Whiteboard Weightlifting Overhead Squat (Find 1 RM for the day) Metcon Metcon (Time) 5 Round for Time 5 OHS

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 10: A: 8 Shoulder Press B: 8 Push ups Dumb bell Shoulder Press

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Team WOD AMRAP 30 – Teams of 3 – Ascending Ladder

CrossFit PTC – SHRED View Public Whiteboard Metcon Run, Run, Run! (Time) Run 1 mile Rest 1 minute Run 800m Rest 1 minute Run 800m

CrossFit PTC – WOD View Public Whiteboard Weightlifting EMOM 14 Min 1= Max Reps Bench Press* Min 2= 20 KBS (53/35) Min 3= Rest *Men

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) 4 rounds: 8 Step up to reverse lunge (ea leg) Immediately do 8 ring