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CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Rowling Try to hit exactly 100m on the rower Do Push-ups, Pull ups, Squats

CrossFit PTC – WOD View Public Whiteboard Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-upsTrue max effort on each

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 Shoulder Press (Work up to a heavy set of 3 shoulder press) Take 7 sets to work up

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 5 rounds 5 Narrow squats 5 Squats 5 Sumo squats 10 Good mornings 100m

CrossFit PTC – WOD View Public Whiteboard Hang Power Clean (Work up to heavy set of 5 hang power clean) Every 2:00 for 14:00 (7

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 80ft of each Pull knee to chest & step Pull heel to butt &

CrossFit PTC – WOD View Public Whiteboard Warm-up (No Measure) After warm up, spend some time practice handstands, kipping, muscle ups, double unders, etc. Metcon

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Run/bike/row 30 seconds each 2x Yoga push ups Side plank(ea/s) Deadbugs Squat + reach 5050

CrossFit PTC – WOD View Public Whiteboard Front Squat (4 x 4 front squats + 8 back squats at 70% of FS ) Complete 4