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CrossFit PTC – WOD View Public Whiteboard Weightlifting Push Press (Find 1 RM for the day) Find 1 RM for the day then complete 3 sets

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 16 min DB Bench press x 8* side plank 30s Weighted Pull up

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) With a partner: Movement one is the pacer, movement 2 is the score. 10

CrossFit PTC – WOD View Public Whiteboard Weightlifting EMOM 20 Min 1 = 15 KBS (53/35) Min 2 = 20 Sit-ups Min 3 = 10

CrossFit PTC – SHRED View Public Whiteboard Warm-up (No Measure) Arm circles/up dog/down dog then 2 Rounds Run 200m 10 wall balls 20 Sit ups

CrossFit PTC – WOD View Public Whiteboard Weightlifting E2MOM 10 (5 Sets) 3 Reps Deadlift @ 85% 10 Box Jumps (24/20) Every two minutes, complete

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 12 A: 20s Ring Support Hold B: 20s Ring Plank Hold C: 20s

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (4 Rounds for time) Every 10 Minutes for 40 Minutes (4 Sets) Run 400 20 Walking

CrossFit PTC – SHRED View Public Whiteboard Warm-up Metcon (AMRAP – Rounds and Reps) AMRAP 30 Row 500/400 50 Sit-ups 50 Double Unders (2:1 Singles)

CrossFit PTC – WOD View Public Whiteboard Weightlifting EMOM 16 Min 1 = 15 Hip Extensions or 10 Reverse Hypers/Supermans Min 2 = 8 Single-Arm