CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll legs and upper back (5 Min)
Row 250
Bandy Shoulders
5 Kettle Bell Swings
4 single arm overhead squats each arm
Weightlifting
12 Min EMOM
A: Snatch Balance (3 @ 55-65% )
can add weight as long as drop speed and depth are good
B: Toes-To-Bar (8)
Metcon
Metcon (4 Rounds for reps)
In 2 Min
Row 300/250m
As many power snatches as possible. (95/65)
rest 2 min
