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WOD: September 23, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 250

Down Dog / Cobra combo

Then

2x

10kb swings

10m Inchworm

2 wall climbs

10m Bear crawl fwd/Back

Weightlifting

Overhead Squat (3RM overhead squat)

Metcon

Metcon (Time)

For Time:

18-15-12-9-6-3 reps of:

Sit up

overhead squats (115/75)

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