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Thursday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 1 mile buy in (or 2000m row or 4800m bike) then… 10 cal Row 10

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Partner Thursday Workout

CrossFit PTC – WOD View Public Whiteboard Metcon (Time) For time with a partner: 100/70 calorie bike (8:00 cut off) 100/70 calorie row (16:00 cut

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Wednesday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 10min of: 100m Sled push relay (3 partner) then… DB snatch 40-30-20-10 (15 min cap)

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Wacky Wednesday

CrossFit PTC – WOD View Public Whiteboard Clean Complex 7 deadlifts + 5 hang power cleans + 3 front squatsWork up to a heavy unbroken

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Tuesday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Workout #1 Weighted plank death-by Workout #2 15 minutes of: 40 Banded plank walkover(count both

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Twisted Tuesday

CrossFit PTC – WOD View Public Whiteboard Shoulder Press (5 sets of 8 reps at 60% of max. ) Complete 5 sets of 8 shoulder

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Monday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Workout #1 Ladder style 4 DB snatch (2 each arm) 2 Thruster 200m run **start

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Monday Funday

CrossFit PTC – WOD View Public Whiteboard Back Squat (5 sets of 5 working up a heavy set of 5) Take 5 sets of 5

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Saturday Partner WOD

CrossFit PTC – WOD View Public Whiteboard Warm-up “Card Sharks” Metcon Metcon (2 Rounds for reps) “Tip Your Waiter” Partner WOD AMRAP 10 20 Slam

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Friday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 5rounds 100 jump rope 50 sit ups 4 rounds 200m run 5 pull ups 3

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