February 3, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll legs 5 min

Row 500

2x

8 Banded Good Mornings

5 Ninja Roll ups

5 Box Jumps

5 Hip Extensions

Weightlifting

Back Squat ((45/5, 55/3, 62.5/2, 72.5/8+))

Record max effort at 72.5% for both lifts, do all sets

Deadlift ((45/5, 55/3, 62.5/2, 72.5/8+))

Record max effort as 72.5%, do all sets

Metcon

Metcon (AMRAP – Reps)

2 Min work / 2 min rest one time thru:

1. AMRAP Wall Balls/Rest 2 min

2. Box Jumps/Rest 2 Min

3. Burpees/Rest 2 Min

Score is total of all 3