CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Roll legs
2x
5 Ninja Roll ups
5 Thrusters
5 Broad jumps with ninja landing
Burgener Warm Up/ Clean progression
then: Warm up for clean
Weightlifting
Clean Complex (10 Min EMOM)
Min 1-4: Hang Clean/Clean @ 65-75%
skip 1 min (change weights)
Min 6-10 Clean Pull/Clean @ 80-90%
Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Min
10 Overhead Prison style lunge (115/75)
3 Muscle ups (Subs Bar MU/ 2 x CTB Pull up+ Ring dip)
