CrossFit PTC – WOD
Our first WOD on the new site.. Please be patient as we work through some growing pains.
(No Measure)
Row 500m
roll legs/Pigeon pose
1x
10m walking lunge
10 Squats
10m Frankenstein
10 Push ups
Burgener Warm Up (Clean progression)
Clean (3/50%, 3/60%, 3/75%, 3/75%)
Front Squat (3/60%, 3/70%, 3/70%, 3/80%)
1 Min rest between sets, 2 min to set weights for 2nd Exercise. Go right from Clean to FS.
Beginners: 12 Min EMOM
Power Cln/FS/FS-
Metcon (Time)
21-15-9
Deadlift (225, 155)
Push up – (M) release hands at the bottom
