WOD May 23, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump n rope warm up

Dynamic warm up

Metcon

Metcon (Time)

5 Rounds for time

Run 600m

15 pull ups

30 push ups
(everytime you break on pull ups/push ups do 10 squats)

Pull up break = come off of the bar

Rx+, 5 rounds and 20#/10# vest

-New? Been out for a while? Then do 3 rounds