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CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 12min A: Alternating Bird dog 40s B: Bulgarian split squat (6 ea leg)

CrossFit PTC – WOD View Public Whiteboard Gymnastics Practice Handstand Walks, HS Holds or Kipping HSPU *TAke 15 min to work on a skill involving

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (Time) Run 1 mile Tabata Squat Run 800m Tabata SquatTabata squat = (20s max squats, 10s

CrossFit PTC – WOD View Public Whiteboard Conditioning EMOM 12 Sprint Complex (Up to 5 per station) Station 1 = 50m Sprint Station 2 =

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Warm-up (No Measure) EMOM 9 Min A: 8-Dumb bell Arnold Press B: 10- Dumb bell side lateral

CrossFit PTC – WOD View Public Whiteboard Weightlifting EMOM 16 Min 1 = Shoulder Press X 3 @ 80-85% of 1 RM Min 2 =

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) 3x 8 single leg dumb bell deadlifts (ea) 8 dumb bell front squats Rest

CrossFit PTC – WOD View Public Whiteboard Metcon (6 Rounds for reps) “One or the Other” A: Calorie Row B: AMRAP 3 of 7 Slam

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 12 A: 6 x renegade rows (R+L pull no push up) B: 6

CrossFit PTC – WOD View Public Whiteboard Weightlifting Clean and Jerk ((75-80%/3+1) X 3) Perform 3 cleans and 1 jerk per set. Complete 3 sets.