CrossFit PTC – WOD
Warm-up
Row 500 & Agile 8 (No Measure)
Row 500
Agile 8
Foam Roll — IT, Piraformis, Teardrop adductors
V-Sit rollover
Firehydrant (arms/back straight)
Groiner (10x each side)
Frog Jumps (10x)
1st Baseman (x2 each side) or Sampson
Weightlifting
Back Squat (8 x EMOM 2@70% (3 down, 1 pause, up fast))
Metcon
Metcon (Time)
21-15-9
Power Snatch (115/75)
Burpee
Rx+ 135/85
Metcon (Time)
Scaled and 55+
21-15-9
Pwr Snatch (75/45)
Burpee
