WOD May 9, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 200m

Short dynamic warm up

arm circles

Weightlifting

Pull-ups (this is a max effort unbroken, not a 1 min max eff)

Metcon

Metcon (Time)

4 Rounds

Run 800m

30 wall balls

Rx+ 20/10 vest