CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Rotate 2x through 2 minutes each of:
Banded Shoulder (Front Rack)
Pigeon Pose (Floor or Box)
Row or Bike
Couch Stretch
Weightlifting
Front Squat (5 x 8 @ 65%)
Metcon
Metcon (Time)
21-15-9
Power Clean (135/85)
Toes to Bar
Rx + (175/105)
M 55+ (95/65)
