CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll legs and upper back (5 Min)
Row 250
Bandy Shoulders
5 Kettle Bell Swings
10 Goblet Squats
4 single arm overhead squats each arm
Split Jerk practice
Weightlifting
Split Jerk (3-3-3-2-1 55,65,75,80,82.5)
Metcon
Metcon (Time)
3 Rounds for time
Run 400
15 pull up
50 Squat
15 pull up
30 min time cap.
(scale the pull ups to make the time cap)
