WOD- Monday March 20, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump N Rope

Down Dog/Up Dog

Bandy Shoulders

8 Kettle Bell Swings

8 Overhead Squats (4L/4R)

10m Bear Crawl

warm up shoulder press

Weightlifting

14 Min EMOM

A: AMRAP Double Unders in 30s

B: Shoulder Press x 3 @ 65%

Shoulder Press (7 x 3 @ 65% )

Metcon

Metcon (3 Rounds for reps)

Tabata intervals for total reps:

Dumb Bell Push Jerk 50/35

Ring Dips

Dumb Bell Floor press 45/25

8 intervals each movement

1 min between movements