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CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 30 200m Run Together 30 Hang Power Snatch

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 8: A: Seated on the Floor- Dumb bell Shoulder Press – x 8

CrossFit PTC – WOD View Public Whiteboard Weightlifting Bench Press (Find a 5 RM for the day) Metcon Metcon (4 Rounds for reps) Complete 3

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Run 800m share run with partner & medball Lacrosse ball shoulders, pigeon, groiner Metcon

CrossFit PTC – WOD View Public Whiteboard Weightlifting Back Squat (5X8 @ 60%) Use current 1 RM or new adjusted working max. Metcon Fran (Time)

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) 1- 5,5,5 Goblet squat (AHAP) 2 – 5,5,5 Weighted Step up (AHAP) 3 –

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Snake Eyes” Teams of 2 AMRAP 11 11 DB Floor Press (35/20)