CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 min to roll out legs
then 2 rounds
Row 250
5 Box Jumps
10 Wall balls
10 Ball slams
10 empty bar push press
Warm up to Thruster weight
Metcon
Metcon (6 Rounds for time)
6 Rounds each for time:
In 5 minutes:
Row 500 Meters
5 Thrusters (115/75 lbs)
10 Burpees Over the Barbell (side facing)
Rest remainder of the time
Record time to complete each set
