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%)
