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CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 30 Run 400 21 Kettlebell Swings (53/35) 12

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Workout #1 Partner workout: 100 tosses (juggling) 2-20 by 2 Throwdown 1-10 by 1 Burpees

CrossFit PTC – WOD View Public Whiteboard Weightlifting E2MOM 20 (10 Sets) 1 Rep Squat Snatch Warm up to 55% of 1 RM and begin

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Partner Relay 2 rounds each Partner 1: 20 cal bike/row 20 squat hops 20 step

CrossFit PTC – WOD View Public Whiteboard Metcon Zachary Tellier (Time) Complete for Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Abs -So- lutely 10-9-8-7-6-5-4-3-2-1 Abmat Situp Russian twist Side plank twist After every set: 1

CrossFit PTC – WOD View Public Whiteboard Weightlifting Shoulder Press (Heavy 3 reps for the day) Metcon Metcon (7 Rounds for time) Every 3 Minutes,

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 2x through In 4:00… 400m run Max push press 1:00 Rest In 4:00… 400m run

CrossFit PTC – WOD View Public Whiteboard Weightlifting Front Squat (Heavy 2 reps for the day) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 10 Rounds: 12/10 Cal AAB/ROW/200m run 10 Squats 5 Ball Slams 3 Burpee over ball