CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
2x
Run 200
10 KBS
10 Wall Balls
45s Hangman Stretch
Complete with bands:
20 Dislocates + Halo’s
20 Face Pulls
20 Lat Pulls
20 Overhead Squats
Burgener for Snatch
Weightlifting
Overhead Squat (Find 1 RM for the day)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
7 Toes-2-Bar
7 Box Jumps (24/20)
7 Squat Snatch (95/65)
Rx+ = (135/75)
RX 55+ & Scale = (75/45); Power Snatch