CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 250
Down Dog / Cobra combo
Then
2x
10kb swings
10m Inchworm
2 wall climbs
10m Bear crawl fwd/Back
Weightlifting
No Rope Climb? Work on Rope climb/subs
Otherwise: EMOM 10
A: Hollow Rocks (30s)
B: 5 Thrusters (50% of 1RM)
A: Hollow Rocks (30s)
B: Thruster (5 Thrusters (50% of 1RM))
Metcon
Metcon (5 Rounds for time)
5 Rounds each for time:
In 5 min:
Row 600m /500m
3 Rope climbs
6 Hand Stand Push Ups
9 TTB
rest the remainder of the time
*Scale: What ever you can complete in 4 min.
