Tuesday March 22, 2016

CrossFit PTC – WOD

(No Measure)

Run 200

Agility ladder drills

Dislocates

Down Dog/Spider man/Pigeon

5 Ninja Roll ups

8 empty bar thrusters

Burgener + Skill Transfer -Snatch

*Discuss/demo hang sn + sn combo

Snatch (Hang Sn + Sn)

(45/(1+1), 55/ (1+1), 65/(1+1), 4(75/(1+1))

Metcon (AMRAP – Reps)

Tabata Fran

Pull up

Thruster (95/65)

(alternate between Pull up/Thruster ie 20s Pull up/10s Rest

then 20s Thruster/10s Rest, then 20s Pull up…8 min)

Score is total reps.