CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll shoulders on lax ball for 5 min
Bandy Shoulder Warm up
Then 2x
5 Box Jumps
5 Empty Bar Thrusters
3 pull ups
Review movements/Set up
Metcon
Hope (3 Rounds for reps)
3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest
