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CrossFit PTC – WOD View Public Whiteboard Deadlift (Work up to a heavy set of 5 deadlift ) Perfect Form! Metcon (AMRAP – Reps) 4

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 20->2×2 DB hang clean DB press 7 minutes deadhang Every fall = 10 burpees 200m

CrossFit PTC – WOD View Public Whiteboard Bench Press (5×8 bench press working up to 8 rep max) Take 5 sets of 8 to work

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Workout 1 :40/20 x 24 (4 rounds) Wall sit Plate Ground to Overhead Active squat

CrossFit PTC – WOD View Public Whiteboard Clean complex (Work up to a heavy set of the complex) 1 Power clean + 3 front squats

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Workout #1 200m unbroken lunge, 200m run incentive Workout #2 Partner Workout 50 Med ball

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) Every 3:00 for 36:00 (4 rounds) Station 1 – 30/24 calories Station 2 –

CrossFit PTC – SHRED View Public Whiteboard Metcon (Time) 400m Run 200m Farmer Carry 100 Mountain Climbers — 400m Run 200m Overhead Carry 80 Sit

CrossFit PTC – WOD View Public Whiteboard Back Squat (5×10 back squat at 60% of 10 rep max) Weight should be relatively light, focus on

CrossFit PTC – WOD View Public Whiteboard Metcon (2 Rounds for reps) 15 Minute AMRAP of: Row 25 calories 20 burpee box step ups 15