CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Dislocates + Halo’s + 10 Wall Washers
With Empty Bar Complete 3x:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
Review Movements
Metcon
Hope (3 Rounds for reps)
3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest
