CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 200m
Dynamic warm up
Down Dog/Up Dog combo/scorpion
1x
2 Skin the Cat
30 Sec HS Hold
30 Sec ring support
Metcon
Metcon (4 Rounds for time)
4 Rounds each for time of:
In 10 minutes
Run 400
12 HSPU
12 Ring Dips
12 pull ups
RX +
600m
12 HSPU
6 Muscle ups
Record the time of each round
