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CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 10 rounds of: 8 bench press 8 skull crushers 80 foot farmer carry then… 10

CrossFit PTC – WOD View Public Whiteboard Back Squat (Work to tough set of 10 back squat for the day.) Target 60-65% of max back

CrossFit PTC – WOD View Public Whiteboard Endurance baseline V3 (3 Rounds for reps) 1200m run for time Rest 1:00 5 Min max cals bike

CrossFit PTC – WOD View Public Whiteboard Metcon (2 Rounds for time) From 0-15 minutes on the clock complete: 100/70 cal Assault bike 50 wall

CrossFit PTC – SHRED View Public Whiteboard Metcon (Time) 8 rounds! 400m run 10 burpees 10 thrusters 10 ball slams

CrossFit PTC – WOD View Public Whiteboard Accessory Core Work Complete 4 Rounds of the Circuit 40 Meters Backwards Sled Pull (90/50) 25 GHD Sit-ups

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Butts and Guts – Workout #1 10 Banded hip thrusts 10 BB glute bridge 10

CrossFit PTC – WOD View Public Whiteboard Weightlifting Bear Complex (5 Rounds of 7 Unbroken Cycles) Power Clean Front Squat Push Press Back Squat Second

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Workout #1 EMOM 10 200m Sprint (Scale distance as needed) Workout #2 :40on / :20off

CrossFit PTC – WOD View Public Whiteboard Accessory Core Work Slam Ball Throwing Complex 12 Reverse Slam Ball Throws (AHAP) 12 Forward Slam Ball Throws