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CrossFit PTC – WOD View Public Whiteboard Front Squat (Complete 5×5 at 60-70% with PERFECT form) Metcon (AMRAP – Reps) 3 minutes on, 3 minutes

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 8 rounds 1 Pull up 2 Push ups 3 Squats 100m Run Workout #1

CrossFit PTC – WOD View Public Whiteboard Metcon (Time) “Running Angie” 5 rounds of: 20 pull ups 20 push ups 20 sit ups 20 air

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Run 400m Or Row 500m Or Bike .8miles 10 2:00 Stations: – HARD ring

CrossFit PTC – WOD View Public Whiteboard 5 deadlifts + 3 hang power clean + 1 split jerk (Work to heavy set for the day)

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 3 rounds 20 curl + press 10 second eccentric squat Skip lap Workout #1

CrossFit PTC – WOD View Public Whiteboard Back Rack Lunge (Work to heavy set of 16 (8 each leg, alternate)) Complete 4 sets of: –

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 1:00 each: Cat cow Frog to cobra Lunge flow (left) Lunge flow (right) Sitting

CrossFit PTC – WOD View Public Whiteboard Metcon (Weight) 20 minutes for load and quality of: – Row 15/10 cals or bike 15/10 cals or

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 10 rounds 3 back squats building to workout weight Alternating 250 row / 200m