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CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (AMRAP – Reps) Partner WOD Teams of 2- switch when needed: 6 Minutes ea/2 min movement

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 35 2 Rounds of: 30 Lateral Burpees

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 20­min AMRAP: 3 Squats 3 Burpee 3 Box Jumps 6 Squat

CrossFit PTC – WOD View Public Whiteboard Accessory Core Work EMOM 12 Min 1 = 20 Situps + 10 Straight Leg Raises Min 2 =

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Not for time= qualtiy reps Metcon (No Measure) 5x: 8 Z Press (Dumb bell Shoulder Press seated

CrossFit PTC – WOD View Public Whiteboard Weightlifting Front Squat (1 Pausing Front Squat + 1 Front Squat) Pause 2 secs at the bottom on

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

CrossFit PTC – WOD View Public Whiteboard () Metcon (AMRAP – Rounds and Reps) Modified “Jenkins” 30 Min Amrap with partner 50 Burpees 400 meter

CrossFit PTC – SHRED View Public Whiteboard Metcon (AMRAP – Reps) EMOM 20 1: 40s Squats (As many as possible)* 2: 40s Bird Dog (alternating)

CrossFit PTC – WOD View Public Whiteboard Weightlifting Push Press (Moderate to Heavy 10 Reps) This is not a 10 RM. Work up to a