CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 min roll out legs and back
2 Rounds
Run 200m
8 Hip Extensions + 4 Back extensions
10 Sit ups
10 good mornings
Review Deadlift and Power Clean
Weightlifting
Deficit Deadlift (2″ or 25# plate) (Find 3RM)
Use a 25# plate or mats
Metcon
Metcon (4 Rounds for reps)
As many reps as possible:
In 2 min:
10 power cleans (135/85)
10 Toes to bar
