CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 250
bandy shoulders
2x
10 Empty Bar Thrusters
10 Push ups
10 Pull ups
15 GHD Sit ups
Weightlifting
Shoulder Press
20 Min EMOM
A: Shoulder press 3 @ 75%
B: Battle Ropes for 30s (35 ea arm)
C: Bird dog plank 45s R
D: Bird dog plank 45s L
Metcon
Metcon (Time)
For Time:
Row 38 cal (m)/ 32 (w)
16 Ring Dips
Row 24 cal (m)/ 16 (w)
8 Ring Dips
Row 14 cal (m)/ 8 (w)
4 Ring Dips
Rx+ 8/4/2 Muscle ups
