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CrossFit PTC – SHRED View Public Whiteboard Gymnastics EMOM 12 Min 1 = 30s HS Hold or Kick-up to HS Practice Min 2 = 10

CrossFit PTC – WOD View Public Whiteboard Weightlifting Clean and Jerk (50%/2, 60%/2, 70%/2, 80%/1, 85%/1, (90%/1)x2) Work up to 90% of 1 RM and

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (AMRAP – Reps) I Go/U Go (1 minute On/Off) 3 Rounds for Reps Sandbag Prisoner Lunges

CrossFit PTC – WOD View Public Whiteboard Weightlifting Front Squat (Find 1 RM for the day) Metcon Metcon (Time) “Happy April Fools Day!” Complete For

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) 24 minutes with a partner: 50 wall balls 20/14 40 burpees 30 weighted step

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD As Many Rounds As Possible in 32min 3 Goblet

CrossFit PTC – WOD View Public Whiteboard Accessory Core Work EMOM 12 Min 1 = 40s Flutter Kicks Min 2 = 40s Sit-ups Min 3

CrossFit PTC – WOD View Public Whiteboard Weightlifting Overhead Squat (Find 1 RM for the day) Metcon Metcon (Time) Complete 3 Rounds for Time Run

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (5 Rounds for reps) 5 rounds for total 1 min Assault Bike (Calories) 1 min Row

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 12 5 Dumb bell overhead squats R 30s Side plank 5 Dumb bell