CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Roll shoulders on lax ball for 5 min
Bandy Shoulder Warm up
Then 2x
5 Ninja rollups
5 Empty Bar Thrusters
3 pull ups
Burgner Warm Up/skills Transfer
Weightlifting
Snatch pull/Snatch
7 x 1+1
Work up to heavy 1RM
Once you finish- practice/find a dumbbell weight you can use for the metcon.
Metcon
Metcon (4 Rounds for reps)
Against a 2-minute running clock, complete:
Row 300 Meters/250 M
Single Arm dumbbell snatch (alternating) (40/25)
Rest 2 minutes between sets, and complete a total of four sets
Rx+ 50/35
