CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
25 GHD sit ups
Agile 8
Review Bear Complex w Empty Bar
Go through entire series for 7 reps
Weightlifting
Metcon (Weight)
Bear Complex
Complete 5 Rounds
One Round consists of 7 unbroken cycles of the following complex:
Power Clean
Front Squat
Push Press
Back Squat
BN Push Press
Increase weight following each successful round. Score is highest weight used in a successful round. Rest 4-5 Minutes between rounds.
Scale = 5 rounds of 5 unbroken cycles
Note* Must be touch and go from the floor each cycle. Resting bar on shoulders or back briefly is allowed.
