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CrossFit PTC – WOD View Public Whiteboard Weightlifting Thruster (Find 3 RM for the day) Take 5 sets to find a heavy 3 for the

CrossFit PTC – SHRED View Public Whiteboard Metcon Baby Barbara (Time) 3 RFT 20 Pulls Ups 30 Push Ups 40 Situps 50 Squats Rest 3

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (4 Rounds for reps) “Four Horseman” AMRAP 4 15/10 Cal Row 15 OH Lunges (45/25) 15

CrossFit PTC – WOD View Public Whiteboard Weightlifting Clean Complex = Clean Pull + Clean High Pull + Clean Clean (5X1 @ 70-75% of 1 RM Clean)

CrossFit PTC – SHRED View Public Whiteboard Gymnastics Metcon (No Measure) 12 Min EMOM A: 30 Sec side Plank B: 30 Sec dead bug C:

CrossFit PTC – WOD View Public Whiteboard Gymnastics EMOM 10 Min 1 = 5 Pendlay Rows AHAP Min 2 = Max Ring Dips* *Sub ring

CrossFit PTC – SHRED View Public Whiteboard Gymnastics Warm-up (No Measure) Work on gymnastic skills: Either Rope climb, pull up, or toes to bar-swing/pop off

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (5 Rounds for reps) 5 Minutes Stations, AMRAP of: 10m Sled Push (90/45) 10 Ball Slams

CrossFit PTC – SHRED View Public Whiteboard Metcon (2 Rounds for reps) Partner WOD: 2 Rounds for total reps of: Wall Ball / Wall Sit