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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

WOD- Tuesday September 26, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll out legs

Run 400m

Spiderman, hamstring

2x

8 goblet squats

5 box jumps

8 Fire hydrants

Weightlifting

Front Squat (Find 1 RM)

then warm up Dead Lift

Metcon

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 8 min:

30 Wall ball (20/10, 14/9)

15 Deadlift*

* 60% of 1 RM

Deadlift (for 60%)

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