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CrossFit PTC – WOD View Public Whiteboard Warm-up (No Measure) 2-3 rounds for quality and warmth depending on time of: – Downward dog/ cobra stretch

CrossFit PTC – WOD View Public Whiteboard Metcon (Calories) “Creep Show” AMRAP 25 A: “Ghastly” Calorie Row B: 20 “Spider” Floor Presses (35/20) 15 “Headless”

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 10 Minute Alternating EMOM of: Min 1 – 5 deadlifts 60-70% Min 2 – 2-4

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 800m run (1000m row) 60 V-ups 60 Goblet squats 60 Side box step overs 60

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Start 7 minute clock 200m Jog 200m Run Repeat until end of 7 minute

CrossFit PTC – WOD View Public Whiteboard Power Clean (Work to a heavy set of 1 for the day) Metcon (7 Rounds for time) Every

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 6 rounds 5 Ring row /w scap squeeze 10 Scap push ups 15 Squats

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 5 sets of: – 8 dumbbell bench press (add weight each set) – 8 barbell

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Choose: Run 400m Row 500m AAB .8 mile 10 stations (3:00 per station) 200-400m

CrossFit PTC – WOD View Public Whiteboard Front Squat (Work to a heavy set of 1 with PERFECT FORM) The goal is to work to