CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll legs/5 min
then
Run 200m
1x
Agility ladder and box jumps
10m Spiderman
10m inchworm
5 ninja roll ups
Burgener warm up/power clean
Back Squat (3 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Burpees Over the Barbell
10 Chest to Bar Pull-Ups
