CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Roll Back/Legs/ Hips
Couch Stretch + Pigeon
2x
10 KBS
8 Box Jumps
5 Pullups (Strict)
Weightlifting
Complete Burgener For Clean
Then warmup squat clean and position weights for ascending ladder in WOD
Metcon
Metcon (AMRAP – Reps)
AMRAP 24
25 Situps
50 double-unders
15 squat cleans, (95/55)
25 Situps
50 double-unders
12 squat cleans, (115 / 75)
25 Situps
50 double-unders
9 squat cleans, (135 / 95)
25 Situps
50 double-unders
6 squat cleans, (155 /105)
25 Situps
50 double-unders
3 squat cleans, (175 /115)
Rx+ = (115/75)(135/95)(155/105)(175/115)(195/125)
Rx55+ = (65/45)(85/55)(105/65)(125/75)(145/85)
Scaled = Singles, (65/45)(85/55)(105/65)(125/75)(145/85)
Super Scaled = Singles, (55/35)(75/45)(95/55)(115/65)(125/75)
*Scaled versions can power clean or sub front squats
