CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
10 Mountain Climbers
10 Frog Jumps
10 GHD sit ups
10 Wall balls
Review Hang Power Clean- Work up
Weightlifting
Muscle Up/Muscle Up Progressions
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
3 pull up and 3 dips per MU for progression
(If you have muscle ups but not a lot scale the number per round
down to 5 or 3)…Or do the same with bar muscle ups
Metcon (AMRAP – Rounds and Reps)
Drive thru/ Scaled WOD:
AMRAP 15
50 squats
15 pull ups
15 dips
10 Hang Power Cleans
