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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

November 30, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll legs and upper back (5 Min)

Row 250

Bandy Shoulders

5 Kettle Bell Swings

4 single arm overhead squats each arm

Weightlifting

12 Min EMOM

A: Snatch Balance (3 @ 55-65% )

can add weight as long as drop speed and depth are good

B: Toes-To-Bar (8)

Metcon

Metcon (4 Rounds for reps)

In 2 Min

Row 300/250m

As many power snatches as possible. (95/65)

rest 2 min

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