November 16, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 200m

Down Dog/Up dog

Bandy Shoulders

Animal Farm

Metcon

Metcon (5 Rounds for time)

Every 6 minutes, for 30 minutes (5 sets):

Run 400 Meters

5 Hand stand Push ups

10 Dips

15 Box Jumps (24/20)

or

Every 6 minutes, for 30 minutes (5 sets):

Run 400 Meters

3 Bar Muscle Ups

7 Hand stand push ups

15 Box Jumps (24/20)