CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Roll Back/Legs/Hips/IT Adductors
2x
10 Air Squats
10 KBS
5 Ninja Roll-overs
Weightlifting
Back Squat (5 X 5 @ 75-80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
30 Wall Balls (20/14)
30 Hand-Release Pushups
20 Box Jumps (24/20)
20 Burpees
10 Pullups
10 Toes-2-Bar
Rx+= Sub 5 Bar Muscle Ups for Pull-ups & Toes-2-Bar
Rx55+/Scale= Wall Ball (14/10); Pushups
