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Friday, December 8th, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

3X Rowling

2 air squats for every meter over 100

+ 10 pushups every round

Gymnastics

EMOM 12

Min 1 = 20 ABMAT or GHD Situps

Min 2 = 10 Parallette Pass-Through (no push-up)

Min 3 = 40 Sec Bird Dogs (alternate 10s)

Metcon

Metcon (Time)

Double Jackie for Time

With a partner:

Partner 1 completes:

1000m Row

50 Thrusters (45/35)

30 Pull-ups

Then Partner 2 Completes

30 Pull-ups

50 Thrusters (45/35)

1000m Row

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