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CrossFit PTC – WOD View Public Whiteboard Weightlifting EMOM 16 (4 Rounds) 8 Alternating Single-Arm DB Shoulder Press (AHAP)* 8 Single-Arm DB Bench Rows (AHAP)*

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Workout 1 :45 on :15 off (20 minutes) Rotating style 4 rounds Jumping pull up

CrossFit PTC – WOD View Public Whiteboard Weightlifting Back Squat (1XAMRAP @ 70% of 1 RM) Warm up with sets at 45-55-65% then complete 1

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Workout #1 For 10 minutes: Class: wall sit – plank – 6″ hold One at

CrossFit PTC – WOD View Public Whiteboard Metcon (Time) For time: 75 Devil’s presses 35/20# **Every 3:00 starting at 0, complete a 200m run Rx+

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 25 rounds 3 Pull ups 6 Ab mat sit ups 9 DB hang clean and

CrossFit PTC – WOD View Public Whiteboard Conditioning Metcon (Time) Run 1.5 Miles Rx+= Vested (20/14) Metcon Metcon (6 Rounds for reps) EMOM for 24

CrossFit PTC – SHRED View Public Whiteboard Metcon (5 Rounds for reps) TABATAS! :20/:10 x8 Assault bike Cal ROW CAL Squat hop Push Press Jumping

CrossFit PTC – WOD View Public Whiteboard Weightlifting Deadlift (1 X AMRAP @ 70% of 1 RM) Complete warmup sets at 45-55-65% then complete I

CrossFit PTC – SHRED View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Climb the mountain! (15 minutes) 10 Step ups 20 Side lunges 30