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CrossFit PTC – SHRED View Public Whiteboard Metcon Double Trouble (Time) For Time: ROW 2K 200 Double Unders Run 2 miles Cash Out Metcon (No

CrossFit PTC – WOD View Public Whiteboard Weightlifting EMOM 10 Snatch – 1 rep EMOM starting at 65% of 1 RM Add weight following each

CrossFit PTC – WOD View Public Whiteboard Gymnastics Complete 4 Rounds of: 1 Min Max Ring Dips Rest 30s 1 Min Max HR Pushups Rest

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) 3x 8 Bulgarian Split Squat ea leg 8 Renegade rows (ea arm) Rest 1

CrossFit PTC – WOD View Public Whiteboard Weightlifting Back Squat (7X3 @ 70% of adjusted 1RM) Check comments from your July 16th numbers and adjust

CrossFit PTC – SHRED View Public Whiteboard Metcon Salmon Ladder (partner) (Time) For time- One partner working at a time 40 pull ups 50 dumb

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) Teams up to 4 people: Every 3:00 for 36:00 *If you finish station early,

CrossFit PTC – WOD View Public Whiteboard Weightlifting Deadlift (Find 3 RM for the day) Metcon Metcon (Time) Complete for time: Row 1500/1200m immediately followed

CrossFit PTC – SHRED View Public Whiteboard Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit PTC – WOD View Public Whiteboard Weightlifting Bench Press (Find 1 RM for the day) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD