WOD – Friday January 12, 2018

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Roll Back/Legs/Hips/IT Adductors

2x

10 Air Squats

10 KBS

5 Ninja Roll-overs

Weightlifting

Back Squat (5 X 5 @ 75-80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

30 Wall Balls (20/14)

30 Hand-Release Pushups

20 Box Jumps (24/20)

20 Burpees

10 Pullups

10 Toes-2-Bar

Rx+= Sub 5 Bar Muscle Ups for Pull-ups & Toes-2-Bar

Rx55+/Scale= Wall Ball (14/10); Pushups