CrossFit PTC – WOD
(No Measure)
Run 400
Dislocates/pipe-roll
Shoulder mobility (ball/roller)
2x
8 pull ups
8 squats facing the wall
8 Overhead squats against wall (pvc)
8 Reverse hypers
Burgener Warm Up
Snatch ( 12 min to find 1 RM Snatch)
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
