WOD April 7, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll legs and back for 5 min then:

3 Rounds

Run 200m

5 Box Jumps

10 Kettle bell deadlifts with feet on two 10″ boxes

Then Burgener

Warm up Sn/Cln

Weightlifting

EMOM 12 Min:

Min 1-6 : Snatch Pull, Snatch

Min 7-12 Clean pull Clean

(try to add weight each time)

(EMOM: Beginners work Hang Power Snatch + Ohd Sqt

then Hang Power Clean + front squat …if able)

Snatch Pull

Snatch

Clean Pull

Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 12 min:

5 pull ups

10 push ups

15 Squats

(Rx+ vest 20/10)