CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500m

Arm Circles

Down Dog/Up Dog

Then

8 Empty Bar thrusters

5 push ups

5 pull ups

Weightlifting

Back Squat (ME at 75%)

Metcon

Metcon (4 Rounds for reps)

4 rounds

In 3:00

200m sled pull (45/25)

10 pull ups and

as many Power Cleans as possible (165/105)

Rest 3:00
Score Power Clean reps