CrossFit PTC – WOD
(No Measure)
Row 750m
Roll back/Legs- Bands Shoulders
1x
8 Overhead Squats w/Bar
10 Reverse Hypers
10m Walking Lunge
Burgener Warm Up (Snatch)
Hang Power Snatch (50/(1+3), 60(1+3), 65/(1+3), 70/(1+3)2)
Hang Power Snatch + Overhead Squat
Use % of Snatch
Snatch (For Reference)
Back Squat (60/3, 70/3, 80/3, 80/3,85/2, 85/2 )
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 min
4 Burpees
8 – Front Rack Prison Lunge 95/65
16 -AbMat Sit Up
