CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Roll out legs
1x
8 Evil wheel roll outs
8 Thrusters
8 Box jumps
Weightlifting
Front Squat (10 Min EMOM: 2 @ 70% with 2sec pause)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min
10 Alt leg lunges – Prison Style Front Rack (95/65)
2- Thrusters
20 Alt leg lunges – Prison Style Front Rack (95/65)
4- Thrusters
30 Alt leg lunges – Prison Style Front Rack (95/65)
6- Thrusters
… Continue in the pattern adding 10 lunges + 2 thrusters (40/8), 50/10 etc
Count each step (r + l =2)
