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Friday June 17, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump -n – Rope warm up- then 30 doubles

Roll upper back, Banded bully stretch

Arm Circles

2x

10 Ketlle bell swings

10m Bear crawl

10 Ball slams

Weightlifting

EMOM-10 Min

Min 1,3,5,7,9 (3 Overhead squats @77.5) add 5-10# from last

Min 2,4,6,8,10 (do 2-3 rope climbs)

Overhead Squat (3-3-3-3-3 @ 77.5)

Metcon

Metcon (Time)

21-15-9

Deadlift (55%)

Ring dip

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