CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Agility Ladder drills x 5
Tricep Stretch/Front rack stretch
With an empty bar:
5 Deadlifts
5 Muscle cleans
5 Front squats
5 push press
5 back squat
Work on power clean
Weightlifting
Power Clean (1RM)
Metcon
Long Tall Helen (Time)
3 rounds for time of
Run 800m
21 Kettle bell swings (53/35)
12 pull ups
Rx+ 70/44, CTB pull up
55+ 44/26
