CrossFit PTC – WOD
Warm-up
Row 500 & Agile 8 (No Measure)
Row 500
Agile 8
Foam Roll — IT, Piraformis, Teardrop adductors
V-Sit rollover
Firehydrant (arms/back straight)
Groiner (10x each side)
Frog Jumps (10x)
1st Baseman (x2 each side) or Sampson
Weightlifting
Front Squat (Find 1 RM )
Metcon
T.U.P. (Time)
15-12-9-6-3 reps for time of:
Power cleans 135/85
Pull-ups
Front squats 135/85
Pull-ups
Scale: use 50% of 1RM FS for both barbell movements
