HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

November 17, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500/Roll legs & Back

Down Dog/Spider man/Pigeon

5 Ninja Roll ups

8 empty bar thrusters

12 Banded good mornings

20 Sit ups

warm up to 60% of Back squat

Weightlifting

Back Squat ( 5 @ 65% )

EMOM for 8 min

(form, depth and speed are priority over load)

Metcon

Clean the wall (Time)

For time

21 Wall Ball shots (20/10, 14/9)

1 Power Clean (155, 85)

18 Wall Ball

2 Power Clean (155, 85)

15 Wall Ball

3 Power Clean (155, 85)

12 Wall Ball

4 Power Clean (155, 85)

9 Wall ball

5 Power Clean (155, 85)

6 Wall ball

6 Power Cleans (155, 85)

3 Wall Ball

7 Power Cleans (155, 85)

rx+ 185/105

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!

By providing your phone number, you agree to receive text messages from CrossFit PTC