CrossFit PTC – WOD
(No Measure)
Row 500
roll legs/banded hamstrings/banded IT Band
2x
10 wall washers-pvc
10 Kettle bell swings
10 hip extensions
Back Squat (5/75, 3/85, 1+/95)
Metcon (Time)
24 Kb Swings (70/44)
24 OHD Prison Lunge (45/25)
21 Kb swings
21 OHD Prison Lunge
18 Kb Swings
18 OHD Prison Lunge
15 Kb swings
15 OHD Prison Lunge
12 Kb Swings
12 OHD Prison Lunge
9 Kb swings
9 OHD Prison Lunge
6 Kb Swings
6 OHD Prison Lunge
3 Kb swings
3 OHD Prison Lunge
