Friday April 22, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll legs and back for 5 min then:

3 Rounds

Run 200m

5 Box Jumps

10 Kettle bell deadlifts with feet on two 10″ boxes

Burgener

Weightlifting

Snatch (2/45, 2/55, 2/65, 3(2/75), 3(1/80), 1/90)

Beg- Power Snatch/2 Ohd Sqt

Int- 2/45, 2/55, 2/65, 3(2/75), 3(1/80), 1/90

Back Squat (2/60, 2/70, 2/80, 2/85, 2/85)

Time permitting:

Back Squat 2/60, 2/70, 2/80, 2/85, 2/85

Metcon

Metcon (AMRAP – Reps)

Death by pull up

1 pull up in first min

2 pull ups in 2nd min

… till fail