WOD – Tuesday, September 12, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Roll upper back, hips, legs

Stretch wrists and ankles

2x:

5 Box Jumps

10 Hip Ext or Reverse Hypers

15 KBS

Review Power Clean

Weightlifting

Power Clean (Find 1 RM )

FInd 1 RM for the day. Focus on dropping into a 1/4 squat.

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Women’s Rx = 95#

Scale = (95/65)