CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll upper back/lats/hips
Banded Shoulders Coaches Choice
2x
Row 250
8 Empty Bar Front Squats
8 Empty Bar Push Press
8 Empty Bar Overhead Squats
8 Empty Bar Hang Power Snatches
Weightlifting
Front Squat (3 X 5 @ 75% of 1 RM)
Metcon (Time)
2 Rounds of:
22 Thrusters (95/65)
22 Pull-ups
Rest 5 minutes
2 Rounds of:
22 Sit-ups
22 Hang Power Snatch (95/65)
*Score is total time – don’t subtract rest
Rx+ = (115/85) + GHD Sit-ups
Scale = (75/45)
Masters Rx = (75/55)
