CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400m
Bandy Shoulders
with a partner:
10 Med ball overhead passes
10 med ball squat and pass (think a wall ball with a chest pass)
10 Side passes L/R
10 push ups
Weightlifting
Push Press (1 RM)
Metcon
Metcon (Time)
15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots, 20#/10′,(14#/9′)
Thrusters (75/45#)
