CrossFit PTC – WOD
Warm-up (No Measure)
Run 200m
Agility Ladder x3
Down Dog/pigeon/spiderman
2x
5 Ninja Roll ups
8 Empty Bar Thrusters
8 Reverse Hypers
Then
Review power clean/Burgener warm up
Power Clean (10 min to find 1RM)
Clean (for info-)
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
