WOD – Friday, March 9, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

2x

20 Jumping Jacks

10 Wall Balls

5 MB Cleans

Mobilize Shoulders as Needed

With Empty Bar (Rep as needed)

Strict Press

Push Press

Push Jerk

Split Jerk

Weightlifting

Shoulder Press (5X3 @ 80-85% of 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

21/16 Cal Row

14 MB Cleans (20/14)

7 Shoulder to Overhead (135/95)

Rx+= (155/105)

Rx 55+= (16/12); (95/65)