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WOD April 4, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 200

Agility ladder drills

Dislocates

Down Dog/Spider man/Pigeon

5 Ninja Roll ups

8 empty bar thrusters

*warm up to Back Squat

Weightlifting

A: Back Squat (Back Squat (4 x 5 @ 77.5%))

B: AMRAP 30sec. Toes to bar.

(Go from A to B then rest 1:00

WOD

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 9 min

7 Dumb bell Thruster (45/25)

14 Sit up

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