Thursday April 7, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Bandy Pulls

Bully, Subway, Scap, Face, Bent row

2x

5 single arm Kb Swing L/R

5 single arm KB clean L/R

5 single arm Kb Snatch L/R

2 skin the cat

Weightlifting

A: Bench Press ( (5-5-5-5-me)@70%)

B: Deadlift ( (5-5-5-5-me)@70%)

Metcon

Metcon (Time)

3 Rounds

15 Push Press (115, 75)

15 Pull ups

30 Double unders

*Rx + (M) 135/Strict pull up,(w) 95/ Chest to bar