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WOD July 21, 2016

CrossFit PTC – WOD

Warm-up

5 min to roll out Legs/Back

2x

Run 200

10 Kb Deadlifts between 10″ boxes

15 GHD sit ups

10 Good mornings

Burgener Warm up

Weightlifting

Every ODD minute (where 1 is the first minute) for 15 min.

High hang snatch (no lower than mid thigh), Hang snatch, snatch

Add weight each time, no misses. If you miss go back down

(ie 8 rounds)

A: High-Hang Snatch

B: Hang Snatch

C: Snatch

Metcon

Metcon (Time)

For time:

21-15-9

Ring Dip

Pendlay Row (95/65)

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