CrossFit PTC – WOD
(No Measure)
jumpnrope
roll out legs & shoulders
2x
5 push ups
5 pull ups
10 wall balls
10 Reverse Hyper or supermans
Back Squat (5/57.5, 5/67.5, 5+/75%)
If you don’t have a new 1RM…then add 10# to last time we did 75% Max effort.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min
20 Sit ups
15 pull up
10 pistols
Sub split squats for pistols.
