CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump -n – Rope warm up- then 30 doubles
Roll upper back, Banded bully stretch
Arm Circles
2x
10 Ketlle bell swings
10m Bear crawl
10 Ball slams
Weightlifting
EMOM-10 Min
Min 1,3,5,7,9 (3 Overhead squats @77.5) add 5-10# from last
Min 2,4,6,8,10 (do 2-3 rope climbs)
Overhead Squat (3-3-3-3-3 @ 77.5)
Metcon
Metcon (Time)
21-15-9
Deadlift (55%)
Ring dip
