CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump -n- rope warm up
Shoulder Band warm up/stretch
then 2x
8 evil wheel roll outs
8 empty bar thrusters
8 kettle bell swings
Weightlifting
Push Jerk (1 RM)
Metcon
Metcon (Time)
5 rounds
40m Waiters Walk L (35/25)
40M waiters walk R
5 Power snatch (95/65)
10 Diamond push ups/push up
15 Wall balls (20#/10′, 14#/9′)
