WOD June 28, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

800m run

2x

8 KB Swings

8 Front Squats (empty bar/add some weight)

8 Reverse hypers

8 Good mornings

Burgener/review Hang Clean and paused clean

Weightlifting

Use either the C&J or Clean (whichever is heavier) for your starting %

Clean and Jerk (Start at 55% add wt to heavy)

7x –

Hang Clean, Front Squat, Front Squat, Jerk

Rest 1 min between, add weight each time

Clean (for percent)

Metcon

Metcon (Time)

For Time:

21 Power clean (155, 95)

7 Rope climbs

15 Power Cleans

5 Rope climbs

9 Power Cleans

3 Rope climbs