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CrossFit PTC – WOD View Public Whiteboard Weightlifting Snatch (2 Snatches + 1 OHS – AHAP ) Work up to a heavy set of the

CrossFit PTC – SHRED View Public Whiteboard Metcon (2 Rounds for reps) Partner WOD: 2 Rounds for total reps of: Wall Ball / Wall Sit

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (4 Rounds for time) Every 8 Minutes, for 32 Minutes (4 Rounds) 18/12 Calorie Row 20

CrossFit PTC – SHRED View Public Whiteboard Gymnastics Metcon (No Measure) 5x Do 3 Wall climbs 45 Sec Alt Bird Dog Rest 1 min Scaled/No

CrossFit PTC – WOD View Public Whiteboard Weightlifting Front Squat (3 RM for the day) Work up to a heavy set of 3 with good

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 16 Warm up practice Goblet Squat A: 8 Dumb bell Goblet Squats as

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (5 Rounds for time) “Spin Cycle” Every 5 minutes, for 25 minutes (5 Rounds) 12/9 Calorie

CrossFit PTC – WOD View Public Whiteboard Gymnastics EMOM 12 Min 1= 30 Sec Battle Ropes Min 2= 30 Sec HS Hold (20 Wall Walks

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM 25 min A: Calorie Row (40s) B: Dumb bell Thrusters (40s)(35/25) C:

CrossFit PTC – WOD View Public Whiteboard Weightlifting Hang Squat Clean (Focus on technique; work up to WOD weight) Metcon Metcon (6 Rounds for time)