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CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) 5x: A: 8 Bulgarian Split Squats (ea leg) B: 5 Seated Shoulder Press Metcon

CrossFit PTC – WOD View Public Whiteboard Weightlifting Snatch (6X2 @ 50-60-70-75-80-85% of 1 RM) Work up to a 2 RM attempt . Pause long

CrossFit PTC – SHRED View Public Whiteboard Gymnastics Metcon (No Measure) EMOM 10 Min: A: HSPU X 3 B: Ring Dip X 4 Subs for

CrossFit PTC – WOD View Public Whiteboard Weightlifting Back Squat (55% X 3 reps; 62.5% X 3 reps; 3X8 @ 67.5) Second week of 8’s

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM: 10min A: 10 Strict Pull ups B: 10 Dumb bell deadlift Metcon Body

CrossFit PTC – WOD View Public Whiteboard Metcon (Time) “Mr. Sandman” Teams of two Complete for time: 400m Partner Sandbag Run 3 rounds each 20

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 20 A: 8 Bulgarian split squats Right B: 40s Side Plank R C:

CrossFit PTC – WOD View Public Whiteboard Weightlifting Clean (Tall Cleans – 6X2 @ AHAP) https://www.catalystathletics.com/exercise/150/Tall-Clean/ From the dead hang, shrug under the bar and

CrossFit PTC – WOD View Public Whiteboard Weightlifting Deadlift (5X10 @ 55% of 1 RM) Metcon Metcon (Calories) 3 Rounds of: 1 Min Max Cal

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Run 800m Roll Legs pigeon, down dog, up dog dynamic Metcon Thirsty Thirty (Time)