CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400m
Wrist stretch/Front Rack Stretch
10 pull ups
15 GHD Situps
Dynamic Warm Up
Burgener for Clean
Weightlifting
Clean- Front Squat – Front Squat (6 sets of the combo working up to as heavy as poss)
Squat Clean- Front Squat- Front Squat
Metcon
Metcon (AMRAP – Reps)
Teams of 2:
2 min each station/1 min change
A: Sled Push 40m (20 ea way) 45/25
B: Team Tire Flip and Box Jump
C: Alternating Rope Climbs
D: Med Ball Sit up (20/10)
E: 100m farmers sprint
(50m each way 50/30)
Count:
A: Each round trip
B: Each flip and jump
C: Each rope climb
D: Each sit up
E: Each trip (ie round trip = 2)
