CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
100 Singles + 50 Doubles
Lacrosse Ball Shoulder Front/Back
2x
10 Single Arm Russian KBS (5L/5T)
10 Single Arm KB Clean (5L/5T)
10 Single Arm KB Snatches (5L/5T)
6 Single Arm Turkish Get-ups (3L/3R)
Weightlifting
Bench Press (5 sets of 3 @ 77.5% or add 5-10 lbs from last week)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
Run 400
8 Alternating Turkish Getups (35/25)
16 Pull-ups
Rx+= 45/35# Empty Barbell/CTB
Masters Rx and Scaled = (30/20)
rx+ is with a barbell.
Yes, you must alternate.
CTB means you actually contact your chest below the collar bone.
