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 – 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 Front Squat (Take 4 sets of 5 to work to heavy set of 5) Complete 4 sets of ...

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

CrossFit PTC – WOD View Public Whiteboard Deadlift (5×3 deadlift at about 75-80%) Complete a 10 minute alternating EMOM of: Min 1 – 3 deadlifts ...

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 6 rounds 5 Ring row /w scap squeeze 10 Scap push ups 15 Squats 100m ...

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Hey 19” Partner WOD AMRAP 19 19 Cleans (95/65) 19 Over-the Box ...

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 5 rounds for quality and load of: – 8 Single leg KB RDL each leg ...