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CrossFit PTC – WOD View Public Whiteboard Hang Power Clean (Work to heavy set of 5 hang power clean) Every 1:30 for 7 sets, complete

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 80ft of each Inchworms Grapevines (ea/s) Buttkickers High knees Skips Partner relay: 10x 10

CrossFit PTC – WOD View Public Whiteboard Turkish Get Up (Spend 10-15 minutes working on TGU ) Use KB, DB, etc. Must complete full rep

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 5 rounds 10 banded knee squats 100m jog 5 Back squat build light to

CrossFit PTC – WOD View Public Whiteboard Front Squat (5×10 at 50% of 1 rep max) Complete 5 sets of 10 front squats at 50%

CrossFit PTC – WOD View Public Whiteboard Metcon (Time) “Boeing 777” Teams of up to 7 Complete 7 Rounds of: 7 Wall Balls (20/14) 7

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 3 rounds 400m run Grapevines Butt kickers High knees Skips 1. Partner Mile or

CrossFit PTC – WOD View Public Whiteboard Warm-up (No Measure) After warm up, spend a few minutes practicing rope climbs and reviewing burpee box jump

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 80’: Pull heel to butt + calf raise Pull knee to chest + calf

CrossFit PTC – WOD View Public Whiteboard Front Squat (4x 3 front squats + 6 back squats @ 85% of max FS) Complete 4 sets