CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500m
Mobility- Roll legs and back, front rack and t-spine stretch
1x:
10 Evil wheel roll outs
8 ninja roll ups
6 Empty Bar thruster
Burgener/Clean rehersal
Weightlifting
Clean and Jerk
2(2+1) 45%, 2(2+1)55%. 1(2+1)60%, 1(1+1)70%, 1(1+1)75% 1(1+1)80%
sets(reps clean + reps Jerk) %of 1RM
Metcon
Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here