CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump n Rope
Roll shoulders on lax ball for 5 min
Bandy Shoulder Warm up
Then 2x
5 Box Jumps
5 Empty Bar Thrusters
3 pull ups
Weightlifting
Snatch Balance (70% of 1RM SN)
Snatch – For use in SN BAL %
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
In 1:30
10m OHD walking lunges (95/65)
Then as many over the bar burpees as possible.
Rest 1:30
Rx+ 135/85
(Note: make sure to check Rx+ button)
