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November 7, 2011

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll Legs/Back 5 min

then

2 x Run 200 + 2 agility ladder drills

then

Roll legs /Back

Barbell warm up

Review Power Clean

Warm Up Power Clean

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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