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WOD – October 18, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Dynamic warm up

Lacrosse ball/ Tspine roll

2x

8 Empty Bar thrusters

8 Kettle bell swings

Burgener Warm Up

Weightlifting

Snatch (Snatch/Hang Snatch x 2 )

Work up to heavy double,

Metcon

Freestyle Fran (Time)

45 reps of each for time:

Thrusters 95/65

Pull-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.- Put your rep scheme in in the comments

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