CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll legs/Front Rack stretch- 5 min
Run 400m
Animal Farm
Clean Review
Split Jerk Review
Weightlifting
20 Min EMOM
A: 3-Position Clean ((High, above knee, below knee) – 50-60%)
Power, Above Knee, Floor
B: 35 Sec Shoulder Elbow/Shoulder tap (from plank)
C: 3 Split jerks (use clean weight)
D: 2 or 3 muscle ups/ 3-5 dips
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
