CrossFit PTC – WOD
We will be closed on July 4th in celebration of the Independence of the United States of America
Warm-up
Warm-up (No Measure)
Run 400
Dynamic Warm up
Metcon
Metcon (Time)
Partner WOD
Run 200m
100 Mountain Climbers (R+L =1)
100 Jumping Pull ups
100 Jumping Lunges (each jump =1)
100 Dumb bell thrusters (35/25)
100 Push ups
100 Wall balls (10/20#, 9’/14#)
100 double unders
Partner A runs, Partner B does exercise. Switch every
time running partner returns.
Masters 55+ ( 16#/9, 10/9′)
