CrossFit PTC – WOD
Warm Up
Run 200m
3x Agility ladder
Front rack with barbell
2x
8 Empty Bar Thrusters
8 Ball slams
8 Good morning
Burgener Warm Up (cln/jerk)
Clean and Jerk ((60%/3+2), (70%/3+2) , (75%/2+1), (80%/2+1)2)
(reads as 60% – 3 cleans + 2 jerks)
Front Squat (60%/4, 70%/4 , 75%/3, (80%/3)2)
last 2 sets are sets of 3 at 80%
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 min
8 Ring Dips
8 Pistols
Sub for pistols use Split Squats
