CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Hamstring/IT stretches with band
2x
5 pull ups
10 banded good mornings
10 Hip Extensions
Weightlifting
Snatch Grip Deadlift ( Snatch Width Deadlift to knees (3-3-3))
Deadlift (5-5-5 @ 70%)
Metcon
Metcon (Time)
3 rounds for time
10 Toes to bar
15 Box Jump (24/20)
20m walking lunge (45# plate overhead, 35#)
