CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 200
Roll legs and back
Bandy Shoulders
2x
10 Kettle Bell swings
10m Bear Crawl
8 Empty Bar Thrusters
10m Bear crawl backwards
Weightlifting
Front Squat (3×5 @ 77.5% (or add 5-20# from last week))
Metcon
Metcon (Time)
For time:
5 rounds
10 Thrusters 95/65
10 Burpees
Rest 1 min
RX+ 135/CTB, 85/CTB
55+ 75/55
scaled 75/45
Time is total time, do not subtract the minute rest.
