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Monday February 1, 2016

CrossFit PTC – WOD

Warm-up (No Measure)

Run 200m

Agility Ladder x3

Down Dog/pigeon/spiderman

2x

5 Ninja Roll ups

8 Empty Bar Thrusters

8 Reverse Hypers

Then

Review power clean/Burgener warm up

Power Clean (10 min to find 1RM)

Clean (for info-)

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

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