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WeightliftingBack Squat (Heavy 3 reps for the day)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 1515 Sit-ups30 Double Unders15 Sit-ups5 Deadlifts (225/155)Scale: 2:1 singlesDouble Prog: 15 repsRx55+ and Scale = (185/105)

CrossFit PTC – WOD View Public Whiteboard Metcon (Time) Partner WOD 100 prisoner lunges (35/20) 100 Situps 100 KBS (53/35) 100/80 Cal Bike * EMOM

CrossFit PTC – WOD View Public Whiteboard Weightlifting Bench Press- Slight incline (Heavy 5 reps for the day) Place a 45# plate under the bench

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

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 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