CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 40 Calories
Bandy Shoulders
2x
10 Pull ups
10 empty bar thrusters
10 GHD Sit ups
10 Push ups
Weightlifting
Shoulder Press (5,5,5 as heavy as possible )
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min
Row 20/18 Cal
20 Wall Ball (20/10′,14/9′)
10 Toes to bar
M55+ 16#/10′, 10#/9′
