HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

November 11, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Roll legs/back

2x

8 Hip Extensions

8 Kettle bell swings

15 sit ups

8 Squats with empty bar (Front squat/Back Squat)

Weightlifting

Front Squat (Warm up to 80% then 6×3 @80%)

Metcon

Metcon (Time)

5 Rounds for time

Farmer’s Carry 100m (2x 35#, 2 x 25#)

Waiters walk 50m (R up/left down)

Waiters walk 50m (left up/right down)

30 Squats
rx+ wear a vest (20/10) and add at least 9# to your carries/walks

POPULAR POSTS

Schedule
Your
Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!