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CrossFit PTC – WOD View Public Whiteboard Metcon (3 Rounds for reps) From 0-7:00 Run 800m + max effort toes to bar or lying leg

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 4-5 sets of: – Z-press x 10-20 reps based on load you have available –

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 4-5 sets of: – Reverse lunges x 20 reps (add weight if able) – Single

CrossFit PTC – WOD View Public Whiteboard Metcon (4 Rounds for reps) for total reps: :30 on :30 for 8 minutes – max push press

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 7 Minutes of Rowling Try to hit exactly 100m on the rower Do Push-ups,

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 4-5 rounds for quality and load of: – 10-20 dumbbell floor press – 10-20 behind

CrossFit PTC – WOD View Public Whiteboard Front Squat (Take 4 sets of 5 to work to heavy set of 5) Complete 4 sets of

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 Power Snatch (Work to heavy set of 5 touch and go power snatch) Work up to a heavy

CrossFit PTC – WOD View Public Whiteboard Metcon (3 Rounds for time) From 0-15:00 “Jackie” Row 1000m 50 thrusters 45/35# 30 pull ups From 15:00-30:00