WOD March 10, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll legs/back -5min

Run 400m

bandy shoulders

2x

15 KB Swings

5 Box Jumps

5 Good mornings (2nd time add some weight)

5 Shoulder Press (2nd time add weight do push press)

Then warm up bench press:

Weightlifting

Bench Press (Bench press : 8-8-8-8-8 @ 60% )

Rest 1 min

Metcon

Metcon (Time)

3 rounds

Run 400m

15 Deadlifts (225, 145)

21 Wall balls (20#/10′, 14#/9′)