WOD – Friday, February 9, 2018

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

5 Min Jump Rope + DU Practice

Lacrasse Ball (Pecs/Lats/Shoulders)

1x

10 Pull-up + Toes-2-Bar*

10 Push-ups

5 Box Jumps

* Complete a pull-up, then toes-2-bar without releasing the bar.

Review Push Jerk w Empty Bar/PVC

10 Push Press

10 Front Squats

10 Push Jerks

Weightlifting

Push Press (Find 1 RM for the day)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

10 KBS (53/35)

30 Double Unders (15 Attempts or 50 Singles)

Rest 5 Minutes

AMRAP 5

5 Pull-ups

10 Push-ups

Rx+=(70/44); CTB Pull-ups

Goal is 12+ total rounds