CrossFit PTC – WOD
Run 400 – Animal Farm (No Measure)
Run 400m
Animal Farm
2x
10m Inchworm
10m Spiderman
10m Crab Crawl
10m Bear Crawl
Review EMOM movements
-Pendlay Row
-Battle Rope
-Bird Dog
-Renegade Row
-McGill Curl up
Weightlifting
20 Min EMOM:
A: Pendlay Row x 5 (135/85) – adj so you can do 5
B: Battle Rope x 35 (R+L =1)
C: Bird Dog (5ea side, hold 5 sec)
D: Renegade Row (pull, push, pull, push) x 4 35/25
E: McGill Curl up
Pendlay Row
Metcon
Metcon (Time)
Run 200m
10 Pull ups
10 Kettle bell swings (53/35)
Run 400m
20 Pull ups
20 Kettle bell swings
Run 600m
30 Pull ups
30 Kettle Bell Swings
(20 min time cap)
RX + 70/53, CTB
55+ 44/26
