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CrossFit PTC – WOD View Public Whiteboard Warm-up (No Measure) 3 sets of: 1:00 bike at steady pace 1:00 hollow rocks/ dead bug rocks 1:00

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) EMOM 10 1-3 burpees 100m run Workout #2 400m run/500m row 2min rest 800m/1000m row

CrossFit PTC – WOD View Public Whiteboard Back Squat (Work to heavy set of 3 back squat for the day) Goal is 5-15# heavier than

CrossFit PTC – WOD View Public Whiteboard Metcon (Calories) “Center Pivot” Teams of 3-5 AMRAP 25 A: Assault Bike for Calories B: AMRAP of: 7

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Butt Camp!!! 5×10 BB Hip Thrust 4×8 KB Deadlift (heavy) 3×15 Banded kick back 4

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) For quality and practice: 15 Minute EMOM of: Minute 1 – 20-30 double unders Minute

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Workout #1 1 Minute Stations Box jump Mtn climbers Slam balls DB single arm hang

CrossFit PTC – WOD View Public Whiteboard Bench Press (Take 5 sets to work up to a tough set of 8) Complete 5 sets of:

CrossFit PTC – SHRED View Public Whiteboard Metcon (Time) Partition however: 1 mile run 1k row 50 Pull ups 100 Push ups 200 Squats 100

CrossFit PTC – WOD View Public Whiteboard Power Clean (5×5 Power clean at 60% of 1rm power clean) 5 reps are completed touch and go.