CrossFit PTC – WOD

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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.