CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
3x
Run 200
10 Empty Bar Good Mornings
5 Box Jumps
Hamstring Stretches (Coaches Choice)
Review DeadBug Form
Gymnastics
EMOM 12
Min 1 = 20 Situps
Min 2 = 20 Air Squats
Min 3 = 30s Dead Bug Hold
Metcon
Metcon (Time)
For Time Complete:
Run 800
5 Rounds of:
8 Deadlift (225/155)
3 Rope Climbs (2:1 Progression)
Then
Run 800
* 25 Min Cap
Rx+ = (255/185); 2/1 Legless Rope Climbs each round. Men complete 2 legless, women one in place of 3 rope climbs per round.
Rx55+ & Scale = (185/135); 2 rope climbs per round