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WOD August 24, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll legs/5 min

then

Run 200m

2x

Agility ladder and box jumps

10m Spiderman

10m inchworm

5 ninja roll ups

Burgener warm up/power clean

Weightlifting

Power Clean (1 RM)

Metcon

Metcon (Time)

5 rounds

run 200

9 CTB Pull ups/ Pull up

5 Power Cleans (80%)

Rx +

run 200

3 Bar MU

5 cleans (80%) – Full squat, using tdys 1rm

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