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CrossFit PTC – SHRED View Public Whiteboard Metcon (AMRAP – Reps) 1 Point: 400m Run 500m Row 25 Thrusters 20/15 150 Jump Ropes 2 Points:

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 5 sets for quality and load of: Dumbbell bench press x 12 reps Strict pull

CrossFit PTC – SHRED View Public Whiteboard Metcon (Time) Alternating sets with a partner – 3 sets each – 15 burpee over bar as fast

CrossFit PTC – WOD View Public Whiteboard Warm-up (No Measure) 3 rounds for quality and warmth of: 30 banded glute bridges 1:00 core plank 2x

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 10 stations – 1:00 per station 15 sec to transition 2 rounds 1. Shuttle run

CrossFit PTC – WOD View Public Whiteboard Snatch (Work to heavy set of 3 full snatch, reset each rep) Those comfortable with the snatch work

CrossFit PTC – SHRED View Public Whiteboard Metcon (Time) Partner Workout! 150 dumbbell thrusters 150 dumbbell clean and press 150 abmat sit ups 150 box

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 4 sets for quality of: :40 handstand push ups/ practice :20 rest :40 v ups/

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 5 sets of 10 hip thrusts (back on bench or mat) – work up to

CrossFit PTC – WOD View Public Whiteboard Back Squat (Work to a 10 rep max for the day) Work up to the heaviest weight possible