CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
With an empty barbell complete:
3 Muscle Snatches
4 Overhead Squats
10 Walking Lunges w. plate OH
5 Back Squats
5 Goodmornings
Then 2X
10 Hip Extensions
10 X-band Walks left/right
Weightlifting
Front Squat (3 sets of 5…recording only the heavy set #1)
Work up to 5 RM with a pause (3 count) on the first rep only, then drop 10% and complete 5 reps; then drop another 10% for 5 reps
Then review and warm up Bear Complex for WOD:
Metcon
Bear Grylls (AMRAP – Reps)
In 7:00
400 Meter Run
Remaining time: Max Bear Complex* (95, 65)
Score = total reps.
*Squat Clean Thruster + Back Squat Thruster (= 1 rep)
Rx+ = (135, 95)
Rx Masters & Scaled: (75, 55)
Beginner Option: DB Man Makers
