CrossFit PTC – WOD
Power Clean (Work up to heavy set of 3)
Alternating EMOM for 7 sets (14 minutes)
Min 1 – 3 power cleans, drop each rep. Start light and add each set.
MIn 2 – 12 Heavy wall balls (use a ball heavier than you normally use, or try to throw the ball to a higher target)
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP of:
10 alternating dumbbell snatches 35/20#
10 box jumps 24/20″
15 alternating dumbbell snatches
10 box jumps
20 alternating dumbbell snatches
10 box jumps…
etc….
Continue adding 5 dumbbell snatches each round until the clock runs out.
**Once you successfully complete a set of snatches AND box jumps, that counts as 1 round.
RX+ 50/35#
Masters RX 55+ 30/15#, 20″ step ups okay
