CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500/Roll legs & Back
Down Dog/Spider man/Pigeon
5 Ninja Roll ups
8 empty bar thrusters
12 Banded good mornings
*warm up to 60% of front squat
Weightlifting
Front Squat (8-8-8-8-8 @65% or add 10# to last)
(if you were gone last week then use 60%)
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
