November 10, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Shoulders with a lacrosse ball

2x

10 ball slams

10m bear crawl

2 turkish get ups – each side

10m bear crawl – backward

Weightlifting

Turkish Get Up (1RM)

Metcon

Metcon (Time)

For Time:

Sled pull 200m 75/50 (use the banged up weights first)

5 rope climbs

35 Box Jumps

35 Kettle bell swings

35 burpees

35 Hip extensions

35 Toes to bar