CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
100 Singles + 50 DUs + Triple
Banded Shoulders
2X
5 Pushups
5 Diamond Pushups
5 Hands Wide Pushups (outside shoulders)
10m Forward Banded Walks + 5 Squats
10m Reverse Banded Walks + 5 Squats
10m Lateral Banded Walks L + 5 Squats
10m Lateral Banded Walks R + 5 Squats
Weightlifting
Front Squat (3 x 5 @ 70%)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups