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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Monday January 30, 2017

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)

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