CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
150 Singles, 40 DUs, 1 Triple Under
Bandy shoulders
2x
10 Kettle bell swings
10m bear crawl
10 Ball slams
10m bear crawl backwards
5 goblet squats
Weightlifting
Bench Press (50/5,60/3,70/2,75/1,80/8+)
Max Effort set at 80%
Metcon
Spider Annie (Time)
50 Double Unders
5 Wall climbs
40 Double unders
4 Wall climbs
30 Double under
3 Wall climbs
20 Double under
2 Wall Climbs
10 Double unders
1 Wall Climb
Chest must touch the wall on the wall climbs
