CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
2x
1 – Min Assault Bike
5 Hands Only Inchworms
10 Mountain Climbers
Mobilize Shoulders (Coaches Choice)
Weightlifting
Shoulder Press (Work up to a 5 RM for the day)
Metcon
Sweet Sixteen (AMRAP – Rounds and Reps)
AMRAP 16
12 Wall Balls (20/14)
8 Box Jumps (24/20)
12 KBS (53/35)
8 Push Ups
Rx+= Box Jump (30/24); KBS (70/44)
Rx55+ = Wall Ball (16/10)