Monday April 11, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500/Roll legs & Back

Down Dog/Spider man/Pigeon

5 Ninja Roll ups

8 empty bar thrusters

12 Banded good mornings

*warm up to 60% of front squat

Weightlifting

Front Squat (8-8-8-8-8 @65% or add 10# to last)

(if you were gone last week then use 60%)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups