Thursday January 21, 2016

CrossFit PTC – WOD

(No Measure)

Jump-n-Rope warm up

Then:

with a med ball and partner

10 Overhead throws

10 backward throws

10 side throws (each side)

10 Squat and pass (think wall ball pass)

5 min to work on pull ups/dips or

Muscle up.

Clean (1RM)

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups