CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll legs and back for 5 min then:
3 Rounds
Run 200m
5 Box Jumps
10 Kettle bell deadlifts with feet on two 10″ boxes
Burgener
Weightlifting
Snatch (2/45, 2/55, 2/65, 3(2/75), 3(1/80), 1/90)
Beg- Power Snatch/2 Ohd Sqt
Int- 2/45, 2/55, 2/65, 3(2/75), 3(1/80), 1/90
Back Squat (2/60, 2/70, 2/80, 2/85, 2/85)
Time permitting:
Back Squat 2/60, 2/70, 2/80, 2/85, 2/85
Metcon
Metcon (AMRAP – Reps)
Death by pull up
1 pull up in first min
2 pull ups in 2nd min
… till fail
