CrossFit PTC – WOD
Warm Up
Jump-n-rope
Shoulders lacrosse ball/Pigeon pose/Samson
2x
10 Reverse Hypers
10 Thrusters
10 GHD Sit ups
10 pull ups
Burgener Warm Up (Snatch)
Snatch (3-3-3-3-3-3(50,60,65,70,75,75)%)
 –  –  Beginners: use the complex: Power SN/ Power Sn/Ohd Sqt
Back Squat (4-4-4-4-4 (60,70,70,70,75,75))
Metcon (Time)
3 rounds
50 Double unders
30 Steps Walking Lunge
10 Pull ups
