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CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) Every Minute on the minute for 15 Minutes A: Dumb bell deadlift x 8

CrossFit PTC – WOD View Public Whiteboard Weightlifting Back Squat (Heavy Set of 10 Reps) Add 5-10 lbs to the weight used on Dec 31st.

CrossFit PTC – WOD View Public Whiteboard Conditioning Endurance Benchmark version 2 (8 Rounds for reps) 3:00m Assault Bike Calories. 1 :00m rest 3:00m Row

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 min EMOM (no measure): Min 1: 45 sec wall sit (at

CrossFit PTC – WOD View Public Whiteboard Weightlifting EMOM 12 Min 1 = 5 Reps Front Squat @ 55-60% Min 2 = 20 Sit-ups +

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (4 Rounds for reps) EMOM 16: A:6 Dumb bell bench press B: 10 sec calorie bike

CrossFit PTC – WOD View Public Whiteboard Weightlifting Bench Press (Heavy set of 10 reps) Work up to a weight that when complete, only 1-2

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 8 A: 10 weighted box step ups (alternating legs) B: 40s Bird Dog

CrossFit PTC – WOD View Public Whiteboard Weightlifting Warm-up deadlift to heaviest WOD weight Metcon Metcon (3 Rounds for reps) AMRAP 5 Buy-In: 50 Wall

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