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WOD September 1, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll legs/5 min

then

2x

Run 200m

10 Kb Swings

10m Spider man

10 perfect squats against the wall

Weightlifting

Back Squat (EMOM: 12 Min Back Squat 2 @ 70% (Good form, speed))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min:

50’m farmers carry shuttle run (50m out, 50m back) (35#/25)

21 Wall balls

15 Toes to bar

9 Kb swings (70/44)

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