CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Banded Hamstring + Shoulder Stretches (Coaches Choice)
2x
5 Strict Pull-ups
10 KBS
10 Good Mornings w/Empty Barbell
Weightlifting
E2MOM 10
5 Deadlifts @ 70% of 1 RM
1 Rope Climb
Every 2 minutes, complete 5 deadlifts and 1 rope climb.
Deadlift (5X5 @ 70% of 1 RM)
Metcon
Firestarter (Time)
21-15-9
Deadlift (225/155)
Bar Facing Burpees
Pull-ups
Rx+= (255/185); CTB Pull-ups
Rx55+ & Scaled= (185/115);(35/15)
