CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
jump n rope warm up (+ jump rope drills)
Bandy shoulders
6 Turkish Get ups (3 each side)
Weightlifting
15 Min EMOM
A: Shoulder press 3 @ 75%
B: Battle Ropes for 30s (35 ea arm)
C: 20 Sit ups/GHD Sit ups
(if ropes are taken, then cal row on bike for 30s)
A: Shoulder Press (3 @ 75%)
Metcon
Metcon (Time)
30-20-10
Dumbell Thruster (35, 20)
Calorie Row
