WOD – Thursday, January 10, 2019

CrossFit PTC – WOD

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Weightlifting

3-Position Snatch (Moderate to Heavy Set of the Complex)

Floor + Power Position (hip) + Top of Knee
Make these power snatches.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Sit-ups

20 x 10 Meter Shuttle Sprints

10 Alternating Dumbbell Power Snatches (50/35)
For shuttle sprints, every 10m is a rep so 10m down and back is 2 reps.