Tuesday July 11, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

5 Minutes to Roll Upper Back/Lats

Row 500

Dislocates/Halos + Hangmans

2x – All with Snatch Grip

8 Empty Bar Behind-the-Neck PP

8 Empty Bar OHS

5 Empty Bar SOTS Press (BTN- Sn Grip)

(may have to use just a pvc!)
https://www.youtube.com/watch?v=kyzIaQxmWeQ

Weightlifting

Overhead Squat (1RM)

Metcon

Metcon (Time)

4 rounds for time:

20 calorie row

10 OHS (95/65)

Rx+ = (135/95)

Rx Masters 55+ = (75/55)

Scaled = (75/55)