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CrossFit PTC – SHRED View Public Whiteboard Metcon (6 Rounds for reps) With a partner – Count team reps 5 min ea station/ 2 min

CrossFit PTC – SHRED View Public Whiteboard Metcon (Time) 4 Rounds Run 600m 30 Kettle Bell Swings 20 Alternating Box Step Ups (14″ box) 10

CrossFit PTC – WOD View Public Whiteboard Weightlifting Overhead Squat (Heavy 3 reps for the day) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15

CrossFit PTC – WOD View Public Whiteboard Conditioning 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (AMRAP – Reps) AMRAP 25 50 Burpees 50

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) EMOM 10 5 Pull ups 10 Push up 15 Squats (scale to about 45 sec/15

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD A: Row 5000m (Switch every 500m) B: AMRAP of

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) EMOM 9 A: 45 Sec Core Plank B: 45 Sec Side Plank C: 45 Sec

CrossFit PTC – SHRED View Public Whiteboard Metcon (Time) Partner WOD 400m medball run – Forward throw 40 partner wall balls (ea) 400m med ball

CrossFit PTC – WOD View Public Whiteboard Weightlifting Back Squat (Heavy 5 reps for the day) Metcon Metcon (Time) 6 Rounds for Time: 15/12 Calorie

CrossFit PTC – WOD View Public Whiteboard Metcon (3 Rounds for reps) Partner WOD “Three Little Pigs” AMRAP 8: A: Max Calorie Row B: 20