CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500m
Roll legs/back, Keg Stretch, Band pull aparts
2x
10 Kettle bell swings
5 Goblet Squats
10 Ball slams
5 Pull ups
5 Toes to bar (as strict as possible)
Burgener then focus on Pwr Snatch
Weightlifting
Power Snatch (Find 1 RM )
Metcon
Metcon (Time)
For Time:
Row 30 Calories
30 Push press (115/75)
30 Kettle Bell Swings (70/44)
Row 20 Calories
20 Push Press
20 Kettle Bell Swings (70/44)
Row 10 Calorie
10 Push press
10 Kettle Bell Swings (70/44)
