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CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup :30 on :10 off Cat cow Bird dog Side plank Sit ups Mtn climbers

CrossFit PTC – WOD View Public Whiteboard Metcon (2 Rounds for reps) 15 Minute AMRAP of: 20/14 Calorie bike 15 ball slams 25/15# 10 slamball

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Start 7min clock Choose: Run 800m, Row 1000m or AAB 1.5mi Repeat until end

CrossFit PTC – WOD View Public Whiteboard Back Squat (7×5 Back squat at 60% of 5 rep max) Metcon (Time) 3 rounds for time of:

CrossFit PTC – WOD View Public Whiteboard Metcon (5 Rounds for reps) “Hold Your Horses” Teams of 2 4:30 Minute Stations : 1:30 Rest Between

CrossFit PTC – SHRED View Public Whiteboard Metcon (Time) 1 Mile med ball carry 8 Rounds: 10 Wall balls 1 Rope climb (3 rope progressions

CrossFit PTC – WOD View Public Whiteboard Power Clean (Work to a heavy set of 3 Power clean touch and go) Take 5-7 sets of

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Workout #1 EMOM 5 8 HARD ring rows Workout #2 3 rounds 10 Tricep kick

CrossFit PTC – WOD View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (AMRAP – Reps) 32 minute EMOM of: (8 rounds) Min

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 1 mile run/2k row/3m bike/800 jumprope 100m IDCW(indoor cooldown walk) 800m run/1k row/1.5m bike/400 jumprope