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

CrossFit PTC – CrossFit Kids Advanced View Public Whiteboard Metcon (6 Rounds for time) 6x Every 6 Min Run 200m Then 2 rounds of 5

CrossFit PTC – WOD View Public Whiteboard Weightlifting Split Jerk (Find 1 RM for the day) Metcon Metcon (Time) Complete 2 Rounds for Time Run

CrossFit PTC – WOD View Public Whiteboard Weightlifting Complete 4 Rounds of the Curcuit 10 DB Hammer Curls Each Arm (AHAP) 25 Sit-ups 10 DB

CrossFit PTC – SHRED View Public Whiteboard Gymnastics 12 Min EMOM A: 40s Bird Dog Plank B: 40s Side Plank C: 40s Side Plank Spider

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 10 Warm up practice Goblet Squat A: 10 Dumb bell Goblet Squats as

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (Time) Complete for Time: Row 2000 21-15-9 Thrusters (45/35) Pull-ups Run 400 15-12-9 Thrusters (45/35) Toes-2-Bar

CrossFit PTC – WOD View Public Whiteboard Weightlifting EMOM 12 1 Snatch Starting at 65% Starting at 65%, complete 1 snatch on the minute for