CrossFit PTC – WOD
Weightlifting
Clean Complex ( Power Clean + Front Squat + Push Jerk @ AHAP)
Take 15 minutes to work up to a heavy set for the complex
Metcon
Metcon (Time)
Complete for Time
Row 1000/700
12 Pull-Ups
24 KBS (53/35)
48 Push-Ups
96 Sit-Ups
48 Push-Ups
24 KBS (53/35)
12 Pull-Ups
Row 1000/700