WOD- Tuesday September 5, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 200

Roll legs and back

Bandy Shoulders

2x

10 Kettle Bell swings

10m Bear Crawl

8 Empty Bar Thrusters

10m Bear crawl backwards

Weightlifting

Front Squat (3×5 @ 77.5% (or add 5-20# from last week))

Metcon

Metcon (Time)

For time:

5 rounds

10 Thrusters 95/65

10 Burpees

Rest 1 min

RX+ 135/CTB, 85/CTB

55+ 75/55

scaled 75/45
Time is total time, do not subtract the minute rest.