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CrossFit PTC – SHRED View Public Whiteboard Metcon (Time) 10 Rounds Row 250m for time. Rest 2 min Score is the time of the SLOWEST

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (Time) 4 RFT Run 200 Row 1000 10 Toes-2-Bar 15 Hand Release Push-ups 20 Situps

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 20 A: Plank Row x 6 ea arm (renegade w/no push up) B:

CrossFit PTC – WOD View Public Whiteboard Weightlifting Back Squat (1X5 @ 60%, 1X5 @ 70%; 1 X Max Reps at 80%) Metcon Metcon (Time)

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM: 10 A: 5 Pull up (or negative)* B: 10 Dumb bell deadlift *Work

CrossFit PTC – WOD View Public Whiteboard Warm-up 100m Row (Time) 100m RowRow sprints. Metcon (AMRAP – Rounds and Reps) “The Walking Dead” Teams of

CrossFit PTC – WOD View Public Whiteboard Gymnastics Complete 3 Rounds of: Complete 1:30 min at each station: Station 1 = 8 Each Way Hollow

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (AMRAP – Reps) EMOM 15 A: Row 30s – calories B: Side plank 30s C: Bike

CrossFit PTC – WOD View Public Whiteboard Weightlifting With a running clock, complete: A:Min 0-6: Every 2 Minutes for 6 Minutes (3 Sets) 2 Reps

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) 5 Rounds 5 Deficit KB DL (between boxes or plates) 15 Glute Bridges-banded knees