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CrossFit PTC – SHRED View Public Whiteboard Gymnastics Metcon (No Measure) 20 minutes to work on a gymnastics skill- some suggestions: Hand stand/ progression to

CrossFit PTC – WOD View Public Whiteboard Weightlifting Back Squat (1X3 @ 65%;1X3 @ 75%; 1 X Max Reps @ 85%) Goal is 3+ reps.

CrossFit PTC – SHRED View Public Whiteboard Gymnastics Metcon (No Measure) 4x thru 3 wall climbs Ring support Hold 30s Front/Core Plank 30s Hold bottom

CrossFit PTC – WOD View Public Whiteboard Fitness starts with Food (Time) Partner WOD- For every # of food you both bring in you get

CrossFit PTC – WOD View Public Whiteboard Weightlifting Bench Press (1X5 @ 60%, 1X5 @ 70%; 1 X Max Reps at 80%) Goal is 5+

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM: 16 Min A: 6 Dumb bell floor Press-As heavy as possible 40 Sec

CrossFit PTC – WOD View Public Whiteboard Weightlifting Deadlift (1X3 @ 65%;1X3 @ 75%; 1 X Max Reps @ 85%) After each set (3) complete

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 24 3 Goblet Squats (53/35) 6 Box Jumps

CrossFit PTC – WOD View Public Whiteboard Gymnastics Complete 4 rounds of: 8 Front Rack Weighted Bulgarian Split Squats w/DB (each leg)* 45s Side Plank

CrossFit PTC – SHRED View Public Whiteboard Metcon (Time) Complete for time 1000m Row 60 KBS (53/35) 800m Run Rest 3 Min 750m Row 45