CrossFit PTC – WOD
(No Measure)
Hamstring stretch, pigeon pose, couch stretch
2x – with emtpy bar
5 deadlift
5 front squats
5 push press
5 Good mornings
5 back squats
Jerk foot work
Split Jerk (3/55, 3/65, 2/70, 2/75, 1/80, 2(1/85))
no misses – emphasis on foot work and speed (not weight)
Metcon (Time)
5 Rounds
4 HSPU
8 Ring Dips
12 KB Swings (70/44)
