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CrossFit PTC – WOD View Public Whiteboard Warm-up (No Measure) Extended warm up + 10-15 minutes of GOAT work (kipping, double unders, Etc.) Metcon (Weight)

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup P1 Run 200, Row 250m or .4mi AAB P2 Plank P2 Run 200, Row

CrossFit PTC – WOD View Public Whiteboard Metcon (Time) For time: 30/20 calorie assault bike 400m run **this is a SPRINT, all out!!! Metcon (5

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 20 Pull knee to chest 20 Pull heel to butt 20 single leg ground

CrossFit PTC – WOD View Public Whiteboard Front Squat (Work to heavy set of 5 front squat for the day) Metcon (AMRAP – Reps) 15

CrossFit PTC – WOD View Public Whiteboard Metcon (7 Rounds for reps) “Inner Circle” Team WOD 3 Min Stations – 1:30 Min Rest Btw Stations

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 3 Rounds 200 Jump ropes 20 Burpees 500m Row 10 Man makers 20/18 Cal AAB

CrossFit PTC – WOD View Public Whiteboard Metcon (Time) For time: 100 wall balls 20/14# 100 pull ups 100 hand release push ups 1 mile

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Super sets: 3-5 sets, 5-12 reps Bicep curl Bent row Bicycle Banded Sit up Bench

CrossFit PTC – WOD View Public Whiteboard Hang Power Clean (Work to heavy set of 5 hang power clean) Metcon (Time) For time: 9-15-21-15-9 Deadlifts