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CrossFit PTC – WOD Metcon (No Measure) Two Towers— Show up and find out!

CrossFit PTC – Barbell Club Beast 12 (Time) For Time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20” 20 Double-unders 25 Ring dips

CrossFit PTC – WOD (No Measure) Jump N Rope Warm Up (1x thru) Groiner/Down dog/pigeon pose 3 rounds or 5 min 5 pull ups 10

CrossFit PTC – WOD (No Measure) Row 500 roll legs/banded hamstrings/banded IT Band 2x 10 Banded good mornings 10 Banded side steps R &L 5

CrossFit PTC – WOD (No Measure) run 400m Banded bully/Scap pulls/face pulls/bent rows/roll legs 2x 30s hold ring support Leg Kicks/Straight leg, bent leg, 2

CrossFit PTC – WOD (No Measure) Dynamic warm up Junk yard dog Burgener Warm Up Snatch (2/45%, 2/55%, 2/65%, 2(2/75%) ,1/85%) Deadlift (ref) Beginners work

CrossFit PTC – WOD Run 400m then Agile 8 (No Measure) Run 400m Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back straight)

CrossFit PTC – Barbell Club Collin (Time) 6 Rounds for time: 400m Sandbag Carry 12 Push Press, 115# 12 Box Jumps, 24″ 12 Sumo-Deadlift High-Pull,

CrossFit PTC – Barbell Club Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightWeigh yourself—put that in the notes!

CrossFit PTC – WOD (No Measure) Jump N Rope Warm Up (1x thru) Groiner/Down dog/pigeon pose 2x Leg kicks x 10 10 banded good mornings