CrossFit PTC – WOD
(No Measure)
run 400m
Banded bully/Scap pulls/face pulls/bent rows
2x
10 Banded good mornings
10 Banded side steps R &L
10 Overhead squats PVC (empty bar)
Shoulder Press (5/75, 3/85, me/95)
Split Jerk (3/65, 2/75, 2(2/80))
Metcon (Time)
30 Deadlifts 185/135
Row 30 Cal/25 Cal
30 Overhead Squats 95/65
(use the same bar for the DL and OHD Sqt-
rx load 25 & 45 per side for men, and 15 & 35 for wm)
