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Friday, December 15th, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400m

Banded Shoulders

With a partner and med-ball

10 Chest passes

10 Overhead passes

10 Lateral passes

10 Scoop passes

10 Squat clean passes

Review Shoulder Press

Weightlifting

Shoulder Press (Find 3 RM)

Metcon

Metcon (3 Rounds for reps)

AMRAP 6

10 KBS (53/35)

10 Wall Balls (20/14)

Rest 4 min

AMRAP 6:

10 Alternating DB Snatch (35/20)

10 Box Jump Overs (24/20)

Rest 4 min

AMRAP 6:

800m run

Max Burpees

Rx+= KBS (70/44); DB Snatch (50/35)

Rx55+ = KBS(44/26); Wall Balls (14/10)

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