CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500m
Pigeon pose/hamstring stretch
1x (with empty bar)
8 dead lift
8 hang muscle clean
8 front squats
8 push press
8 back squats
Warm up Power Clean & Back Squat
Weightlifting
EMOM for 10 min
A: 3 Power Cleans
B: 2 Back Squats
Min 1 do A, Min 2 do B….
A: Power Clean (3@ 75%)
B: Back Squat (2@ 75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 min
20 m Broad Jump
30 Wall balls (20#/10, 14/9)
M55+ (16#/10′, 10#/9′)
2m = 1 rep for Broad Jumps (ie 10 reps for 20m, or 5 for 10—use best guess)
