Monday January 9, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll Legs & Shoulders (5 min)

Row 500m

Bandy Shoulders

2x:

3 pull ups

5 push ups

10 wall balls

Weightlifting

Thruster (Find 1 RM Thruster)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups