CrossFit PTC – WOD
Metcon (No Measure)
15 Minutes of power snatch cycling practice. If not doing the open, work up to heavy set of 3 touch and go power snatch.
Power Snatch
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP alternating complete rounds with a partner of:
Run 200m
5 ground to overhead 95/65#
7 bar facing burpees
*Run counts as 1 rep
**If completing the Open workout on Sunday, use this as a chance to practice these movements for Sunday. Do not perform with 100% intensity, focus on efficiency and form.
***If not completing open workout, each round is an all out sprint.
