Tuesday January 5, 2016

CrossFit PTC – WOD

(No Measure)

Run 400m

Banded bully/Scap pulls/face pulls/bent rows/roll legs

2x

5 pull ups

5 good mornings

5 Front squats with empty bar

5 Back squats with empty bar

30 sec ring support

Burgener warm up

Clean (45/3, 55/2, 67.5/2, 2(75/2), 2(80/2))

Shoulder Press (55/3, 60/3, 3(65/8))

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min

5 Toes to Bar

10 Push up

15 Wall Ball (20/10′, 14#/9′)