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CrossFit PTC – WOD View Public Whiteboard Metcon (Time) Run 800m 30 DB clusters 35/25# 25 med ball toss sit-ups 20/14# 20 pull-ups Run 600m

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) 4 Rounds 15 Banded Hug a tree 8 Tricep extension (Floor, dumb bell) 8

CrossFit PTC – WOD View Public Whiteboard Weightlifting Clean Complex ( Power Clean + Front Squat + Push Jerk @ AHAP) Take 15 minutes to

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (Time) Partner Chipper for Time 100 Stationary Alt. Lunges 200 Double Unders (400 Singles) Run 400

CrossFit PTC – SHRED View Public Whiteboard Metcon (AMRAP – Reps) EMOM 20 1: 40s Squats (As many as possible)* 2: 40s Bird Dog (alternating)

CrossFit PTC – WOD View Public Whiteboard Weightlifting A: Bench Press: 5X5 @ 75-80% of 1 RM B: Immediately following each set, complete 5 strict

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Not for time= qualtiy reps Metcon (No Measure) 5 Rounds 8 Dumb bell Shoulder Press (as heavy

CrossFit PTC – WOD View Public Whiteboard Gymnastics EMOM 12 Min 1= 5-10 HSPU/ or 3-5 Wall Walks/ or 5 Heavy DB Z-Press Min 2=

CrossFit PTC – SHRED View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) 20 Min EMOM: A: 40s Side Plank B: 40s Push ups (As many

CrossFit PTC – WOD View Public Whiteboard Weightlifting The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)