CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 250
Bandy Shoulders
5 Kettle Bell Swings
4 single arm overhead squats each arm
Burgener Warm Up
Skills Transfer
Weightlifting
EMOM: 10 Min.
(Beginners work Power SN/Ohd sqt/Ohd sqt)
A: 3 Position snatch x 5
B: Snatch Balance (x5)
Metcon
Metcon (Time)
4 Rounds for time
Run 100m
20 Push ups
10 Push Press 115/75
5 Pull ups
5 Dips
Rest 2 min
Rx +
Push Press 135
2 Muscle ups instead of 5 pull ups/ 5 dips
