CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Shoulders with a lacrosse ball
2x
10 ball slams
10m bear crawl
2 turkish get ups – each side
10m bear crawl – backward
Weightlifting
Turkish Get Up (1RM)
Metcon
Metcon (Time)
For Time:
Sled pull 200m 75/50 (use the banged up weights first)
5 rope climbs
35 Box Jumps
35 Kettle bell swings
35 burpees
35 Hip extensions
35 Toes to bar
