Thursday April 21, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 750

Dislocates/roll t-spine/shoulders

2x

5 single arm Kb Swing L/R

5 single arm KB clean L/R

5 single arm Kb Snatch L/R

Hold ring support for 30s

5 empty bar thrusters
EMOM – 12 min

A- 3 Muscle Ups (or 5 pull ups/5 dips)

B- 8 Toes to bar

Metcon

Metcon (Time)

3 Rounds for time

30 Double Unders

Row 20 Calories

10 Thrusters (95/65)