CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400m
Banded Shoulders
With a partner and med-ball
10 Chest passes
10 Overhead passes
10 Lateral passes
10 Scoop passes
10 Squat clean passes
Review Shoulder Press
Weightlifting
Shoulder Press (Find 3 RM)
Metcon
Metcon (3 Rounds for reps)
AMRAP 6
10 KBS (53/35)
10 Wall Balls (20/14)
Rest 4 min
AMRAP 6:
10 Alternating DB Snatch (35/20)
10 Box Jump Overs (24/20)
Rest 4 min
AMRAP 6:
800m run
Max Burpees
Rx+= KBS (70/44); DB Snatch (50/35)
Rx55+ = KBS(44/26); Wall Balls (14/10)
