Wednesday November 11, 2015

CrossFit PTC – WOD

Jump-n-rope + Animal Farm (No Measure)

Jump-n-rope warm up

Then

Animal Farm

2x

10m Inchworm

10m Spiderman

10m Crab Crawl

10m Bear Crawl
Pick one:

A : Practice skin the cats/reverse lower

B: Muscle up/HSPU alternate EMOM 10

C: Pull up/L sit (15s) – Alt EMOM 10

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min

3 – Wall climbs

5 – Pull ups

7- OHD Prison Lunge (45/25)