HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

February 10, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400m

Roll legs -5 min

Bandy shoulders

2x

5 Ninja roll ups

5 Pull ups

5 push ups

10 empty bar thrusters

Weightlifting

Go from A–>B then rest 1:30

A: Front Squat (Front Squats 77.5% (speed))

B: Ring Dips ( 5 Ring Dips)

Metcon

12 Min AMRAP

Metcon (AMRAP – Rounds and Reps)

10m Dumbell Walking Overhead Lunge 45/25

5 Over the dumb bell Burpees

(2m counts as 1 rep, estimate it).

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