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WOD- Monday November 20, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

3 min each station

Station 1:

Bandy Shoulders –

Station 2:

10 Kettlebell swings

10m Bear crawl fwd

10m bear crawl backward

10 Sumo Deadlift High Pulls (KB)

Station 3:

Row

Weightlifting

Floor Press (Find a 3rm)

controlled descent to the bottom, use a close grip

Metcon

Metcon (2 Rounds for time)

2 complexes each for time:

3x

20 Kettle Bell Swing (53, 35)

20 Burpees

Rest 5:00

3x

20 Kettlebell Sumo Deadlift High Pull (53, 35)

20 Box Jump w. Step Down (24, 20)

Rx+ = (70,44)

Rx Masters + Scaled = (44,26)

Beginners: Scale weight and number of reps to 10-15/ round

20:00 Cap on total
Scale so that you can sustain a very hard/uncomfortable effort. (90%, minimal breaks). You have 5 min to put it back in the tank.

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