CrossFit PTC – WOD
Warm-up (No Measure)
Jump N Rope Warm Up (1x thru)
Groiner/Down dog/pigeon pose
3 rounds or 5 min
5 pull ups
10 push ups
15 squats
Then:
Burgener /Clean Skills
Clean ( 2/65, 2/75, 2/80, 2(1/85))
Deadlift (5/57.5, 5/67.5, 5+/75%)
If you don’t have a new 1RM then add 10# to last time you did ME at 75%
Metcon (4 Rounds for reps)
4 Rounds
In 2 Min:
50 doubles
Then AMRAP Wall balls
Rest 2 min
No DU then 150 singles
Beg: 1 min of singles then start WB
