CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Bandy Shoulders
2x
10 Kettle bell swings
10m Forward bear crawl
10 Wall balls
10m backward bear crawl
Weightlifting
Push Press (3 x 5 @ 70% – 1 min rest between sets)
Advanced: add a 2,2,2 cluster of strict or weighted pull ups immediately after each set, then rest 1 min.
Metcon
Game Changer Challenge 15.3 (AMRAP – Reps)
AMRAP 8 Minutes:
50m Shuttle Sprint
20 Overhead Prison Lunge (45,25)
7 Burpees
~scaled 35,15
Shuttle is 50m down/50m back -Outside
IF you are doing the GCC you need a counter.
