WOD – February 12, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Run 200

1x

10 Wall Balls

10 Air Squats

10 KBS

10 Feet Together Air Squats

Downward Dog/Cobra

With Empty Bar or PVC

1x

10 RDLs

10 Hang Muscle Cleans

10 Hang Power Cleans

10 Hang Squat Cleans

Weightlifting

Front Squat (4X3 @ 45-55-65-75%; 1X Max reps @ 85%;)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP15

15/12 Calorie Row

12 Overhead Walking Lunges (45/25)

9 Toes-2-Bar