CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 1000 or Run 800
Roll Shoulders with lacrosse ball
2x
5 Knees to Elbow
10 DB Cleans (5R/5L)
10 DB Snatch (5R/5L)
10 KBS
Metcon
Metcon (Time)
For time complete in order:
5 Rounds
1 Rope Climb (2 progressions)
8 Pushups
15 Air Squats
4 Rounds
8 DB Clean (35/20)
15 KBS (53/35)
3 Rounds
15 Box Jumps (24/20)
10 Alternating DB Snatch (35/20)
2 Rounds
20 OH Prison Lunges (45/25)
30 ABMAT Situps
1 Round
40 Burpees
Rx+= DB (50/35); KB (70/44)
DB Power clean ok
At 3-2-1 go, athletes will first complete 5 rounds of rope climb, floor press and squats, then immediately move to 4 rounds of cleans and KBS, then immediately to 3 rounds….etc. The wod ends with 40 burpees.
