CrossFit PTC – WOD
(No Measure)
Row 500
2x
5 Good mornings
5 Wall washer overhead sqt
10 Reverse Hyper
10 GHD Sit ups
*Beginner classes Demo/discuss SN Pull
Snatch Pull (5/75, 5/85, 3/95, 2/100, 2/105)
Use % of your snatch. Beginners just demo, practice with PVC then go to DL
Snatch (for % for SN Pull)
Deadlift (10, 10, 10, 10, me @ 55%)
Metcon (Time)
5 Rounds
Run 200
11 Burpees
11 Pull ups
