WOD – Friday, March 2, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Run 400

Foam Roll as Needed

Banded Shoulders

2x

5 Pushups

5 Hands Wide Pushups

5 Diamond Pushups

5 Max Verticle Jumps

Burgener for Clean

Weightlifting

Power Clean (4 X 3 @ 70-75% of 1 RM Clean)

Touch and go style.

Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12*

15 Wall Balls (20/14)

10 Box Jumps (24/20)

At the top of every minute starting at minute 1

(not 0) complete 5 hang power cleans (135/95)

before returning to AMRAP of wall balls and

box jumps. Score is wall balls and box jumps only.

Rx+= (155/105)

Rx 55+ & Scaled= WB (14/10); HPC (95/65)