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December 16, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 250

Bandy Shoulders

5 Kettle Bell Swings

4 single arm overhead squats each arm

Burgener Warm Up

Skills Transfer

Weightlifting

EMOM: 10 Min.

(Beginners work Power SN/Ohd sqt/Ohd sqt)

A: 3 Position snatch x 5

B: Snatch Balance (x5)

Metcon

Metcon (Time)

4 Rounds for time

Run 100m

20 Push ups

10 Push Press 115/75

5 Pull ups

5 Dips

Rest 2 min

Rx +

Push Press 135

2 Muscle ups instead of 5 pull ups/ 5 dips

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