CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 200 Backwards
Roll Thoracic Spine/Lats/Back/Hips
2x With Empty Bar:
5 Deadlifts
5 Hang Muscle Cleans
5 Front Squats
5 Push Press
5 Good Mornings
5 Back Squats
Burgerner for Clean
Weightlifting
Clean (2×1)
Work up to 90% of Clean, then complete 1 rep @
90%, decrease weight by 10# and complete 2X1
Metcon
21 Jump Street (Time)
Partner WOD:
4 Rounds for Time
21 Box Jumps (24/20)
14 Hang Power Cleans (95/65)
7 Push Press (95/65)
Rx+= (135/95)
Master’s Rx = (75/45)
Partner A completes a full round of all three movements
then Partner B goes this equals 1 round. Time is recorded when B finishes
last rep.
