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CrossFit PTC – WOD View Public Whiteboard Weightlifting Back Squat (1X5 @ 60%, 1X5 @ 70%; 1 X Max Reps at 80%) Add 10 lbs

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) 1- 5,5,5 Goblet squat (AHAP) 2 – 5,5,5 Weighted Step up (AHAP) 3 –

CrossFit PTC – WOD View Public Whiteboard Metcon (3 Rounds for reps) “Nightmare on Elm Street” AMRAP 8 15 Push Press (75/45) 30 Lateral Bar

CrossFit PTC – WOD View Public Whiteboard Gymnastics Metcon (2 Rounds for reps) Core WOD Warm-up Complete 2 Rounds FGB Style Battle Rope (R+L=1) Bicycle

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 5 Min Stations, Rest 2 Min Btw Stations AMRAP 5 10m

CrossFit PTC – WOD View Public Whiteboard Weightlifting Power Snatch + OHS Warm-up with technique to 75-80% of 1 RM snatch or metcon weight Snatch

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 10 Min: A: 8 Goblet Squats (As heavy as poss) B: 40 Sec

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (Time) Complete for time: 1000m Row 60 KBS (53/35) 800m Run Rest 3 Min 750m Row

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM 30 min Bike 10/8c Alt Bird Dog (30s) Row 125/105m Deadbug (30s)

CrossFit PTC – WOD View Public Whiteboard Weightlifting Power Clean + Front Squat Warm-up with technique to 75-80% of 1 RM clean or metcon weight