CrossFit PTC – WOD
(No Measure)
Run 400
Mob: banded scap pulls/face pulls
10 Dislocates/10 pipe rolls each direction
5 Ninja roll ups
10 perfect overhead squats (PVC against the wall)
10 clapping push ups
Burgener Warm Up
Snatch (60/2, (70/2)2, (75/2)2,(80/2)2)
Back Squat (5-5-5 @40%)
Time permitting
Metcon (Time)
4 Rounds for time:
Run 200
8 Thrusters (95/65)
8 Toes to Bar
