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

CrossFit PTC – SHRED View Public Whiteboard Gymnastics Metcon (No Measure) 5x Do 3 Wall climbs 45 Sec Alt Bird Dog Rest 1 min Scaled/No

CrossFit PTC – WOD View Public Whiteboard Weightlifting Back Squat (45%x5; 55%x3; 65%X2; 70%X1;75%X1; 80%X1; 85%XAMRAP) Goal is to exceed 3 reps by as many

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 16 Warm up practice Goblet Squat A: 8 Dumb bell Goblet Squats as

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) :90 on :60 off for 30:00 (3 rounds) Score is total reps combined for

CrossFit PTC – WOD View Public Whiteboard Weightlifting Push Press (Find 1 RM for the day) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM 25 min A: Calorie Row (40s) B: Dumb bell Thrusters (40s)(35/25) C:

CrossFit PTC – WOD View Public Whiteboard Metcon Saman (Time) 8 Rounds for Time 13 Deadlifts (185/125) 17 Wall Balls (20/14) 400 meter Run*Scale to

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Coach led then: Slam Ball – Gasser Relay Two Teams 2x Set Slam Balls

CrossFit PTC – WOD View Public Whiteboard Warm-up Take 10-15 minutes to warm up OHS and review power snatch. Metcon Metcon (AMRAP – Rounds and