CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Roll upper back, hips, legs
Stretch wrists and ankles
2x:
5 Box Jumps
10 Hip Ext or Reverse Hypers
15 KBS
Review Power Clean
Weightlifting
Power Clean (Find 1 RM )
FInd 1 RM for the day. Focus on dropping into a 1/4 squat.
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Women’s Rx = 95#
Scale = (95/65)
