CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Roll legs/back
2x
8 Hip Extensions
8 Kettle bell swings
15 sit ups
8 Squats with empty bar (Front squat/Back Squat)
Weightlifting
Front Squat (Warm up to 80% then 6×3 @80%)
Metcon
Metcon (Time)
5 Rounds for time
Farmer’s Carry 100m (2x 35#, 2 x 25#)
Waiters walk 50m (R up/left down)
Waiters walk 50m (left up/right down)
30 Squats
rx+ wear a vest (20/10) and add at least 9# to your carries/walks
