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Saturday WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) Every 4:00 for 36:00 (3 rounds) Station 1 – Bike 25/18 calories + 25

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Friday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Repeat for 10 minutes: 5 KB Swing + 5 goblet squat 10 DB shoulder

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Friday WOD

CrossFit PTC – WOD View Public Whiteboard Split Jerk (Work to heavy set of 1) Work to a heavy set of 1 split jerk for

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Thursday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Repeating for 5 minutes P1 Row 250m P2 Light KB swing P1 15 (5

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Thursday WOD

CrossFit PTC – WOD View Public Whiteboard Power Clean Metcon (Weight) Rotating for about 20 minutes: – 1 power clean (start light and work to

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Wednesday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 8 Minutes: 200m jog 8 Scap push ups 8 Scap pull ups Workout #1

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Wednesday WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) With a partner: 20 minutes AMRAP of: 100/70 calorie bike 75 wall balls 20/14#

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Tuesday Shred

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

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Tuesday WOD

CrossFit PTC – WOD View Public Whiteboard 1 Power snatch + 3 overhead squats Work up to a heavy set for the day of 1

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Monday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 800m run / 1k row / 1.5mile bike Workout #1 100m lunge 40 V-ups

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