CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll legs/back, Keg Stretch, Band pull aparts
Row 500m
2x
10 Kettle bell swings (5R/5L)
5 Goblet Squats
5 Box Jumps
Burgener/Clean progression
Weightlifting
1RM: Clean and Jerk (12 min to work to 1 RM )
Metcon
CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
