Here is what we found..
CrossFit PTC – WOD View Public Whiteboard Weightlifting Clean (Find 1 RM for the day) While power clean is ok, squat clean the weight for
CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM: 12 min A: Turkish Get Up (2 ea side) B: Rope Climbs (2-3)
CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Take Your Med’s” AMRAP 20 Calorie Row (15/10)* 20 Slam Ball Chest
CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 12 A: Dumb Bell Front Squat x8 B: Dumb bell renegade row (5
CrossFit PTC – WOD View Public Whiteboard Weightlifting Shoulder Press (Find 3 RM for the day) Metcon Metcon (Time) Complete for Time 50 Wall Balls
CrossFit PTC – SHRED View Public Whiteboard Metcon 1 Mile Run- Buy in/Warm Up 12 Min AMRAP 1 Mile Run Cash out 1-Mile Run (Time)
CrossFit PTC – WOD View Public Whiteboard Weightlifting Deadlift (Find 1 RM for the day) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 40
CrossFit PTC – SHRED View Public Whiteboard Gymnastics Metcon (No Measure) 15 Min work on Rope Climb or Pull Up- Got both? Work 10 min
CrossFit PTC – WOD View Public Whiteboard Gymnastics EMOM 12 Min 1 = 15 Push-ups Min 2 = 12/9 Cal Assault Bike Min 3 =
Hey family, starting a new gig. Answering some questions in a quick/blog style format. My goal will be to at least once a week put out an answer (or at least my answer) to a question I hear a lot from folks. If you want your question addressed…ask me.
A Kilo website. All rights reserved
