CrossFit PTC – WOD
Warm-up
Jump-n-rope + Animal Farm (No Measure)
Jump-n-rope warm up
Then
Animal Farm
2x
10m Inchworm
10m Spiderman
10m Crab Crawl
10m Bear Crawl
Weightlifting
15 min – GOAT WORK
Metcon
Metcon (Time)
5 Rounds for time:
Run 400m
30 double unders
20 wall balls (10/20#, 9/14#)
(30 min time cap)
