October 12, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Down Dog / Up dog combo

Then

2x

10kb swings

10m Inchworm

2 wall climbs

10m Bear crawl fwd/Back

Weightlifting

Split Jerk (Find 1 RM)

Metcon

Metcon (Time)

B-1

3 Rounds for Time

400 meter Run

21 Kettlebell Swings (1.5/1 pood)

15 Knees-to-Elbow

9 Ring Dips