CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 200m
5 Min roll back/t-spine and work on mobility
bandy shoulders
1x
12 Empty Bar thrusters
12 Kettle bell swings
Burgener Warm Up
Warm up/practice SN BAL then:
Weightlifting
Snatch Balance ( 3, 3, 3, 3, 3 (60, 70, 75, 80, 80)%)
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 8 minutes of:
8 Thrusters (115/85 lbs)
12 Toes to Bar
50 Double-Unders
