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CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) 4 rounds for total reps: 1:00 row for calories :30 rest 1:00 Wall balls

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 25 12/9 Calorie Assault Bike 12 Kettlebell

CrossFit PTC – SHRED View Public Whiteboard Weightlifting 4 Rounds of the Circuit: 8 Rear Leg Elevated Split Squats (BSS)- Each leg 8 Dumb Bell

CrossFit PTC – CrossFit Kids Advanced View Public Whiteboard Metcon Crossfit Games Open 19.3 Teens (Ages 14-15) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 35lb/20lb

CrossFit PTC – WOD View Public Whiteboard Weightlifting Snatch Balance + OHS: (65-75%/3+3)x5 Complete 3 snatch balance then 3 OHS at 65-75% of 1 RM

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (6 Rounds for reps) Partner WOD: 2x 5 min /station with 2 min switch Station 1:

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (5 Rounds for reps) Complete 5 Rounds of: AMRAP 4 21/15 Calorie Assault Bike 15 Burpees

CrossFit PTC – SHRED View Public Whiteboard Metcon Run, Run, Run! (Time) Run 1 mile Rest 1 minute Run 800m Rest 1 minute Run 800m

CrossFit PTC – SHRED View Public Whiteboard

CrossFit PTC – WOD View Public Whiteboard Weightlifting Back Squat (Heavy single) Work up to your heaviest singe for the day. Metcon Metcon (5 Rounds