Wednesday February 24, 2016

CrossFit PTC – WOD

(No Measure)

Run 400m

Down Dog/pigeon/spiderman

2x

8 Overhead squats against wall

8 Thrusters with empty bar

8 Reverse hypers

Burgener Warm up
Rope climbs-

If you have a rope climb –

10 Minute EMOM

– 4 HSPU

Sisson (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

RX+ = 20#/10# vest