CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Down Dog / Up dog combo
Then
2x
10kb swings
10m Inchworm
2 wall climbs
10m Bear crawl fwd/Back
Weightlifting
Split Jerk (Find 1 RM)
Metcon
Metcon (Time)
B-1
3 Rounds for Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
15 Knees-to-Elbow
9 Ring Dips
