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CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Partner log carry (barbell) 10 + 10 bar over shoulder per 50m for 10 minutes

CrossFit PTC – WOD View Public Whiteboard 1 power clean + 1 split jerk Work up to a heavy set for the day Power Clean

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Death by bench squats 10+3 3 Rounds 200m Sled Pull 100m Lunge 3 Rounds 20

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) Every 3:00 for 36:00 (3 rounds) Station 1 – run 400m Station 2 –

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 4 Rounds P1 Face down on bench 10 A’s 10 Sec A scap squeeze

CrossFit PTC – WOD View Public Whiteboard Front Squat (Takes 4 sets of 10 to work up to a heavy set of 10) Complete 1-2

CrossFit PTC – WOD View Public Whiteboard Metcon (Time) “Devil in the Details” Partner WOD (35 Min cap) 25-20-15-10-5 Devils Press (35/20) 50-40-30-20-10 Med-ball Sit-ups

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Partner style 800m burden run(alternating who holds ball) 100 Partner Wall balls 800m run (together)

CrossFit PTC – WOD View Public Whiteboard Deadlift (4x :30 max effort deadlift at 60% of 1 rep max) Rest 1:30 between sets. Warm up