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
Clean ( 2 /50, 2/65, 3(2/70), 2(2/80))
Metcon
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 15 min:
5 pull ups
10 push ups
15 Squats
(Rx+ vest 20/10)
