December 9, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Roll out legs

1x

8 Evil wheel roll outs

8 Thrusters

8 Box jumps

Weightlifting

Front Squat (10 Min EMOM: 2 @ 70% with 2sec pause)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

10 Alt leg lunges – Prison Style Front Rack (95/65)

2- Thrusters

20 Alt leg lunges – Prison Style Front Rack (95/65)

4- Thrusters

30 Alt leg lunges – Prison Style Front Rack (95/65)

6- Thrusters

… Continue in the pattern adding 10 lunges + 2 thrusters (40/8), 50/10 etc

Count each step (r + l =2)