CrossFit PTC – WOD

Warm-up

Row 500 & Agile 8 (No Measure)

Row 500

Agile 8

Foam Roll — IT, Piraformis, Teardrop adductors

V-Sit rollover

Firehydrant (arms/back straight)

Groiner (10x each side)

Frog Jumps (10x)

1st Baseman (x2 each side) or Sampson
Power Clean Review

Weightlifting

EMOM- 10 min

Min 1,3,5,7,9 (3 Back squats

Min 2,4,6,8,10 (2 power cleans)

A: Back Squat (3-3-3-3-3 @ 75-80 (add 5# to last))

B: Power Clean ( 2-2-2-2-2 @80% (add 5# to last))

Metcon

4 rounds

Row 500m

Rest 3 min

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row