Partner Thursday Workout

CrossFit PTC – WOD

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Metcon (Time)

For time with a partner:

100/70 calorie bike (8:00 cut off)

100/70 calorie row (16:00 cut off)

100/70 calorie bike (24:00 cut off)

Run 1 mile in 200m relay increments (32:00 cut off)

100/70 calorie bike (40:00 cap)

Mixed gender groups complete 85 calories.

**One person working at a time.

***If you do not complete the station by the required “cut off” time, move to the next station.

Wacky Wednesday

CrossFit PTC – WOD

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Clean Complex

7 deadlifts + 5 hang power cleans + 3 front squats
Work up to a heavy unbroken set of the complex. All reps must be completed without setting the bar down. Perform a 4-5 sets working your way up.

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

20 wall balls 20/14#

16 alternating dumbbell snatches 50/35#

12 burpees

Tuesday Shred

CrossFit PTC – SHRED

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Metcon (No Measure)

Workout #1

Weighted plank death-by

Workout #2

15 minutes of:

40 Banded plank walkover(count both sides)

10 Knee raise to opposite elbow

10 Single arm reach push ups

40 Sit up

Workout #3

Every 3:00 for 12 min

20-15-10

DB thruster (LIGHT)

Jumping pull up