CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll upper back/lats/hips
Banded Shoulders Coaches Choice
2x
Run 200m
8 Empty Bar Deadlifts
8 Empty Bar Front Squats
8 Empty Bar Push Press
8 Empty Bar Overhead Squats
Metcon
Metcon (Time)
Team Lumberjack 20
20 Deadlifts (275/175)
Run 400m
20 KB swings (70/44)
Run 400m
20 Overhead Squats (115lbs/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20″)
Run 400m
20 DB Squat Cleans (45/25lbs each)
Run 400m
teams of 3 to 4
each team runs each 400 together.
Every individual completes all the reps
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
