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CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 4 rounds of: 1:00 row :20 rest 1:00 step ups :20 rest 1:00 Air squats

CrossFit PTC – WOD View Public Whiteboard Warm-up (No Measure) After coach led general warm up, spend 10 minutes warming up and practicing power snatches.

CrossFit PTC – WOD View Public Whiteboard Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball

CrossFit PTC – WOD View Public Whiteboard Metcon (Time) “Chutes & Ladders” Teams of 3 Complete for Time (30-min Cap): 50-40-30-20-10 Box Jump Overs (20″)

CrossFit PTC – WOD View Public Whiteboard Deadlift (5×5 deadlift at 65-75%) Complete 5×5 deadlift with perfect form at about 65-75% of your max. It

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 3 rounds 400m run Grapevines Butt kickers High knees Skips Alternating EMOM (20 Min)

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 2 Rounds, 30 seconds each Single leg ground touch Side plank (left) Slow squats

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 5 sets of: – 12 dumbbell z-press (seated on floor, legs straight out in front

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Every :15 for 4 minutes (16 intervals) 2-6 box jumps 1 minute rest Every :15

CrossFit PTC – WOD View Public Whiteboard Power Clean (Work up to a heavy set of 1 power clean) Every 1:30 for 7 sets, complete