CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
8 Burpees
10 KBS
w/PVC Complete
10 Dislocates + 10 Pipe Rolls
15 Overhead Squats w PVC
10 Dislocates in Full Squat
Review Snatch and Clean & Jerk
Weightlifting
Olympic Lifting Total (Total Weight)
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Snatch
Clean and Jerk
Cash Out
Metcon (Calories)
Max Calories in 1 Min of Assault Bike