September 30, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll shoulders on lax ball for 5 min

Bandy Shoulder Warm up

Then 2x

5 Box Jumps

5 Empty Bar Thrusters

3 pull ups

Review movements/Set up

Metcon

Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest