CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump n rope warm up
Bandy Pulls
Bully, Subway, Scap, Face, Bent row
1x
10m Bear Crawl fwd
10m Bear Crawl bkwd
5 push ups + 5 clapping push ups
30 sec ring support hold
warm up bench press
Weightlifting
Bench Press (1RM)
Bench Press (Drop set ME 80%,70%,60%)
Use a partner. Do ME at 80% rack bar and have
partner drop weight to 70%, ME and repeat at 60%.
Then partner goes. Score is your total reps.
–As soon as you complete warm up your back squat and shoulder to overhead
Metcon
10 min Max Capacity Test (Invictus modified) (AMRAP – Reps)
For Max Reps
4 min Row (Calories)
Rest 60s
3 min Max Rope Climbs (scale-pullups)
Rest 60s
2 min max body weight back squat (scale to 70%/1rm)
Rest 60s
1 Min shoulder to overhead* 135/95
*Start on ground no rack at any time
