CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
2x
5 Single Arm KBS L & R
5 KB Cleans L & R
5 KB Snatches L & R
Mobilize Shoulders (Roll, Bands)
With empty bar or PVC
10 Strict Press
10 Push Press
10 Split Jerk
Weightlifting
Split Jerk (Find 1 RM for the day)
Taken from rack or box
Metcon
Metcon (Time)
4 Rounds for Time:
Row 500
20 Pull-ups
10 HSPU
Rx+= CTB Pull-ups
HSPU Scale = Pike Push-ups, Box, Mats