HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

October 7, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump n Rope

Roll shoulders on lax ball for 5 min

Bandy Shoulder Warm up

Then 2x

5 Box Jumps

5 Empty Bar Thrusters

3 pull ups

Weightlifting

Snatch Balance (70% of 1RM SN)

Snatch – For use in SN BAL %

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

In 1:30

10m OHD walking lunges (95/65)

Then as many over the bar burpees as possible.

Rest 1:30

Rx+ 135/85

(Note: make sure to check Rx+ button)

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