CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
jump -n- rope complex
Banded Shoulders
10 Med Ball Throws of
Chest Pass
Overhead
Lateral – L and R
Scoop (Underneath)
Drop Pass*
Weightlifting
Bench Press (1RM)
Metcon
Metcon (Time)
7 rounds for time
3 wall climbs
7 pull ups
100m run
1 Min rest
* total time includes rest intervals
RX+ CTB pullups
