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CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (3 Rounds for reps) 3 Rounds for Reps 1 min of each station for max reps:

CrossFit PTC – WOD View Public Whiteboard Weightlifting EMOM 16 Min 1 = Shoulder Press X 5 @ 70-75% of 1 RM Min 2 =

CrossFit PTC – SHRED View Public Whiteboard Weightlifting 3 sets of 5 Dumb bell Front Squats 2 sec hold, rest 1:30 as heavy as possible

CrossFit PTC – WOD View Public Whiteboard Metcon Josie (Time) Complete for time: Run 1-Mile Then, 3 Rounds of: 30 Burpees 4 Power Cleans (155/105

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 12 5 Dumb bell overhead squats R 30s Side plank 5 Dumb bell

CrossFit PTC – WOD View Public Whiteboard Weightlifting Hang Snatch + Overhead Squat 5X2 @ 65-70% of 1 RM snatch or metcon weight 1 rep

CrossFit PTC – SHRED View Public Whiteboard Gymnastics Metcon (No Measure) 20 minutes to work on a gymnastics skill- some suggestions: Hand stand/ progression to

CrossFit PTC – WOD View Public Whiteboard Weightlifting Back Squat (60%x2; 67.5%x2; 4X5 @ 72.5% of working max) Week two of the 5’s wave. Use

CrossFit PTC – SHRED View Public Whiteboard Gymnastics Metcon (No Measure) 4x thru 3 wall climbs Ring support Hold 30s Front/Core Plank 30s Hold bottom

CrossFit PTC – WOD View Public Whiteboard Metcon (3 Rounds for reps) “Line Dancing” Teams up to 5 Complete 3 rounds, FGB style of: Calorie