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CrossFit PTC – SHRED View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds for total reps: Assault bike 4:00 for calories directly into… 4:00 AMRAP

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 24 3 Goblet Squats (53/35) 6 Box Jumps

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (4 Rounds for reps) Partner WOD 6 Min Stations Max Tire Jumps (M-Largest Tire/W-Next Largest Tire)

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

CrossFit PTC – WOD View Public Whiteboard Weightlifting Front Squat (Heavy 5 reps for the day) Metcon Metcon (Time) 3 RFT Run 400 15 Power

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (Time) Row 27 Cal 27 Single Arm Thrusters (35/20) Row 21 Cal 21 Single Arm Thrusters(35/20)

CrossFit PTC – WOD View Public Whiteboard Weightlifting Bench Press (Heavy 5 reps for the day) Metcon Metcon (Time) Complete for Time: 21-18-15-12-9-6-3 Russian Kettlebell

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) 4 rounds: 8 Step up to reverse lunge (ea leg) Immediately do 8 ring

CrossFit PTC – WOD View Public Whiteboard Weightlifting Review and warmup DT movements. Metcon Metcon (Time) Every 5 Minutes for 25 Minutes (5 Rounds) 200m

CrossFit PTC – WOD View Public Whiteboard Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups