CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Couch Stretch/Scorpion
3 rounds of Cindi
5 Pull ups
10 Push ups
15 squats
Work on Jerk Foot work
review Push Jerk/Split jerk
Weightlifting
Split Jerk (2+1)@45,55%, 3(2+1)@70%;(0+1)80,90%)
Push Jerk + Push Jerk + Split Jerk up to 70%; then Split Jerk 80 and 90%
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP:
7 Thrusters (95,65#)
14 ABMAT Situps
