CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400m
Roll legs -5 min
Bandy shoulders
2x
5 Ninja roll ups
5 Pull ups
5 push ups
10 empty bar thrusters
Weightlifting
Go from A–>B then rest 1:30
A: Front Squat (Front Squats 77.5% (speed))
B: Ring Dips ( 5 Ring Dips)
Metcon
12 Min AMRAP
Metcon (AMRAP – Rounds and Reps)
10m Dumbell Walking Overhead Lunge 45/25
5 Over the dumb bell Burpees
(2m counts as 1 rep, estimate it).
