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CrossFit PTC – WOD View Public Whiteboard Gymnastics Working 1 minute at each station with 30s rest between stations, complete 4 rounds of: Station 1:

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 10: A: 8 Shoulder Press B: 8 Push ups Dumb bell Shoulder Press

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (4 Rounds for time) “Trick or Treat” Every 10 minutes, for 40 minutes (4 sets): Row

CrossFit PTC – SHRED View Public Whiteboard Metcon Run, Run, Run! (Time) Run 1 mile Rest 1 minute Run 800m Rest 1 minute Run 800m

CrossFit PTC – WOD View Public Whiteboard Weightlifting Overhead Squat (5 Sets to work up to a 1 RM for a day) After each set

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) 4 rounds: 8 Step up to reverse lunge (ea leg) Immediately do 8 ring

CrossFit PTC – WOD View Public Whiteboard Weightlifting EMOM 12 Min 1 = 10 Single-Leg RDLs w/KB – R Min 2 = 10 Single-Leg RDLs

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM: 12 min A: Turkish Get Up (2 ea side) B: Rope Climbs (2-3)

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) Team WOD (3 person team) 30 min AMRAP *While one teammate rows 20 cal,

CrossFit PTC – WOD View Public Whiteboard Weightlifting Bench Press (1X5 @ 70%;1X3 @ 80%; 1 X Max Reps @ 90%) After each set (3),