HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

November 4, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 200m

5 Min roll back/t-spine and work on mobility

bandy shoulders

1x

12 Empty Bar thrusters

12 Kettle bell swings

Burgener Warm Up
Warm up/practice SN BAL then:

Weightlifting

Snatch Balance ( 3, 3, 3, 3, 3 (60, 70, 75, 80, 80)%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

8 Thrusters (115/85 lbs)

12 Toes to Bar

50 Double-Unders

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