CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Bandy shoulders
Jump n rope warm up
2x
10 Kettle bell swings
5 empty barbell thrusters
10 push ups
10 dislocates
Weightlifting
EMOM: 20 min
A: Push Press (3 @72.5%)
B: Bird Dog 50 sec (5 count per side)
C: Battle Rope
D: Rolling Side Plank 50 Sec (Roll every 10 count)
Push Press (3 x 5 @ 72.5%)
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
w-35
