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Fantastic Friday Workout

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

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Thursday Shred

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

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Wednesday Shred

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

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Tuesday Shred

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

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Super Tuesday Workout

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

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Monday Shred

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

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Marvelous Monday Workout

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

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FUN Saturday Workout

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

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