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CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Repeat for 10 minutes: 200m run Grapevines Butt kickers High knees Skips Repeat for

CrossFit PTC – WOD View Public Whiteboard Deadlift (Work to 1rm deadlift with perfect form) Metcon (No Measure) 3-4 sets of: – 8 single leg

CrossFit PTC – SHRED View Public Whiteboard Metcon (Time) 800m run 100 squats 50 push ups 25 pull ups 400m run 50 squats 25 push

CrossFit PTC – WOD View Public Whiteboard Hang Power Snatch (3 cycles of 5-3-1 hang power snatch) Complete 3 cycles or “waves” of 5-3-1. Do

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 800m run/ 1k row/ 1.5m bike 80ft heel to butt 80ft figure 4 squat 80ft

CrossFit PTC – WOD View Public Whiteboard Front Squat (Work to 1rm with perfect form. ) Metcon (2 Rounds for reps) 7 Minute AMRAP of:

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) “Exit Ramp” Partner WOD AMRAP 18 A: Max Calorie Row B: 60 Single Unders

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 5 sets of: – 8 shoulder press, work up to heavy set of 8 (no

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup: 8 minutes of 1 Pull up 2 Push ups 3 Squats 100m Run 5