CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll legs and upper back (5 Min)
Row 250
Bandy Shoulders
5 Kettle Bell Swings
4 single arm overhead squats each arm
Burgener Warm Up
Skills Transfer
Weightlifting
Hang Snatch (10 min to find 1 RM Hang Snatch)
Metcon
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
