WOD Monday June 19, 2017

CrossFit PTC – WOD


Warm-up (No Measure)

Run 400

25 GHD sit ups

Agile 8

Review Bear Complex w Empty Bar

Go through entire series for 7 reps


Metcon (Weight)

Bear Complex

Complete 5 Rounds

One Round consists of 7 unbroken cycles of the following complex:

Power Clean

Front Squat

Push Press

Back Squat

BN Push Press

Increase weight following each successful round. Score is highest weight used in a successful round. Rest 4-5 Minutes between rounds.

Scale = 5 rounds of 5 unbroken cycles
Note* Must be touch and go from the floor each cycle. Resting bar on shoulders or back briefly is allowed.