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September 16, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll legs/5 min

then

Run 200m

1x

Agility ladder and box jumps

10m Spiderman

10m inchworm

5 ninja roll ups

Burgener warm up/power clean

Back Squat (3 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Power Cleans (155/105 lbs)

10 Burpees Over the Barbell

10 Chest to Bar Pull-Ups

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