October 3, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Animal Farm Warm Up

Then with an empty barbell- Barbell warm up

5 RDLs

5 DLs

5 Power Cleans

5 Push Press

5 front Squat

5 Good Morning

5 Back Squats

Gymnastics

Handstand Walk (Handstand Walking Drills)

Hand Stand Walking drills

Leave time to warm up to DT weights:

Metcon

Metcon (Time)

3 Rounds

Run 400m

2 Rounds of Cindi

-5 pull ups

-10 push ups

-15 Squats

Then 1 Round of DT

12 Deadlifts (155/105)

9 Power Cleans (155/105)

6 Push Jerks (155/105)