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For Time Design June 4, 2019

CrossFit PTC – SHRED View Public Whiteboard #1: Metcon (Time) 4 rounds 400m run 30 burpees #2: Metcon (No Measure) 20 Crunches 15 Superman back

For Time Design June 4, 2019

CrossFit PTC – WOD View Public Whiteboard Conditioning Metcon (Weight) 20 Meter Sled Push Work to heaviest weight pushed for 20m Use high bar side

For Time Design June 3, 2019

CrossFit PTC – WOD View Public Whiteboard Weightlifting 1 Shoulder Press + 2 Push Press Work up to a heavy set of the complex. Shoulder

For Time Design June 3, 2019

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 200m run / 250m row / .4mi AAB / 100 Jump ropes 5 BB Glute

For Time Design June 2, 2019

CrossFit PTC – WOD View Public Whiteboard Weightlifting Back Squat (5X10 @ 55% of 1 RM) Metcon Metcon (3 Rounds for reps) Complete 3 rounds,

For Time Design June 2, 2019

CrossFit PTC – SHRED View Public Whiteboard Metcon (AMRAP – Reps) 10 Stations: 2 Rounds 2 Minute stations – Team of 2 1: Battle Rope