CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Dynamic warm up
Lacrosse ball/ Tspine roll
2x
8 Empty Bar thrusters
8 Kettle bell swings
Burgener Warm Up
Weightlifting
Snatch (Snatch/Hang Snatch x 2 )
Work up to heavy double,
Metcon
Freestyle Fran (Time)
45 reps of each for time:
Thrusters 95/65
Pull-ups
Partition as needed to complete 45 reps of each exercise as quickly as possible.- Put your rep scheme in in the comments
