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CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) Every 3:00 for 24:00 2 rounds of: 3:00 to run 400 3:00 AMRAP of

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) BRO CAMP 50m Tire/sled Pull between sets 3×10 Bicep curl 3×10 Ring row 3×10 Bench

CrossFit PTC – WOD View Public Whiteboard Weightlifting Deadlift (5X10 @ 55% of 1 RM) Metcon Metcon (2 Rounds for reps) Every 2 Minutes, for

CrossFit PTC – SHRED View Public Whiteboard Metcon (Distance) Workout #1 25 minutes for max elevation gain: 200m run 20 Step ups Record total distance:

CrossFit PTC – WOD View Public Whiteboard Metcon Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsRest as needed between

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 10 Rounds 5 BB Hip Thrust (work up) 5 Shoulder press 5 Supine Pull Ups

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (Time) “Kelly on the Water” Complete 5 Rounds of: 500 Meter Row 30 Box Jumps (24/20)

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (No Measure) 2 rounds each A: In 5min 400m run 40 thrusters repeat 2min rest B:

CrossFit PTC – WOD View Public Whiteboard Weightlifting Clean and Jerk (Find 1 RM for the day) Metcon Metcon (Time) Complete for Time 100 Bar-Over

CrossFit PTC – WOD View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have