CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 200
Banded Shoulders
2x
5 Pushups
5 Diamond Pushups
5 Hands Wide Pushups (outside shoulders)
5 Plank Shoulder Taps (each side)
8 Box Jumps
10 KBS
Review Complex
Weightlifting
2 Push Press + 2 Push Jerks
5×1 @ 65% of clean
From rack/boxes
Push Press
Push Jerk
Clean (Use 65%—for the PP+PJ complex; no clean)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
