CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
100 Singles + 50 Doubles
Lacrosse Ball Shoulder Front/Back
2x
10 Single Arm Russian KBS (5L/5T)
10 Single Arm KB Clean (5L/5T)
10 Single Arm KB Snatches (5L/5T)
6 Single Arm Turkish Get-ups (3L/3R)
Weightlifting
10 Minute EMOM
A: Bench Press 5X3 @ 75% – Minute 1
B: 15 Russian Kettle Bell Swings (AHAP) – Minute 2, etc
Bench Press (75% x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
10 Burpees
25 DUs (3:1 Singles)
10 Ring Dips
25 DUs
Master’s Rx = Static Dips
70 Reps per round rx
170 Reps per round scaled
