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Monday July 27, 2015

CrossFit PTC – WOD

Warm Up

Run 400m
MOB: Front Rack/ Legs/Shoulders
2x
10 Reverse Hypers
10 Thrusters
10 GHD Sit ups
10 pull ups
Burgener Warm Up (cln progression)

Hang Power Clean (3-3-3-3-3 (50,60,65,70,70)%)
Bench Press (5-5-5-5 (50,65,75,75)%)

Metcon (3 Rounds for reps)

3 Rounds

As many reps as possible in 2 min of:
Run 200
Push Jerk (65%)

Rest 2 min

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