CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll Legs & Shoulders (5 min)
Row 500m
Bandy Shoulders
2x:
5 Pull ups
10 push ups
10 wall balls
15 GHD sit ups
Weightlifting
Complete the Snatches first
A: Snatch (60/2, (70/2)2, (75/2)2,(80/2)2)
(%/reps)sets
If you miss, repeat the set
B:: Back Squat (5-5- ME @ 75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 min -record rounds and reps
2 Thrusters (95/65)
2 Over the bar burpees
4 Thrusters
4 Over the bar burpees
6 Thrusters
6 Over the bar burpees
8 Thrusters
8 Over the bar burpees
10 Thrusters
10 Over the bar burpees
12 Thrusters
12 Over the bar burpees
14 thrusters
14 over the bar burpees
…Continue adding 2 thrusters and 2 burpees
if you completed the 12 round and did 2 more thrusters your score would be 6+2
