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CrossFit PTC – WOD View Public Whiteboard Weightlifting Clean and Jerk (Moderate to heavy set) Metcon Metcon (Time) Complete for time: 3 Rounds: 20/14 Calorie

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 20 A: Plank Row x 6 ea arm (renegade w/no push up) B:

CrossFit PTC – WOD View Public Whiteboard Weightlifting Overhead Squat (Moderate to heavy single) Workup to a moderate to heavy single for the day depending

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM: 10 A: 5 Pull up (or negative)* B: 10 Dumb bell deadlift *Work

CrossFit PTC – WOD View Public Whiteboard 10k Row (Time) Max Effort 10k Row

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (3 Rounds for reps) Partner WOD Complete 3 cycles of: AMRAP 5 20 Plate Hops (45#)

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 12 A: 8 Bulgarian Split Squats (ea leg) B: 40s Plank C: 8

CrossFit PTC – WOD View Public Whiteboard Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull

CrossFit PTC – SHRED View Public Whiteboard Gymnastics Metcon (No Measure) EMOM 15: 1: Hand Stand Hold (20-30s) or 2-3 kick ups 2: 3 Rope

CrossFit PTC – WOD View Public Whiteboard Weightlifting 3-Position Snatch (Moderate to Heavy Set of the Complex) Floor + Power Position (hip) + Top of