CrossFit PTC – WOD
Snatch (Work to heavy set of 1 for the day)
15 minutes of snatch practice.
If comfortable with the snatch, begin at 65# and complete 1 squat snatch adding 5-10# each set until you reach a heavy set of 1 for the day.
Metcon (3 Rounds for reps)
3 rounds of:
1:30 max effort assault bike
1:30 max effort 10m shuttle runs
1:30 max effort double push up burpees
**double push up burpee = a burpee with an extra push up at the bottom each rep.