CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll legs and back for 5 min then:
3 Rounds
Run 200m
5 Box Jumps
10 Kettle bell deadlifts with feet on two 10″ boxes
Burgener
Weightlifting
Snatch
Sn Pull, Sn Pull, Snatch
(2+1)/50, (2+1)60, 3(2+1)75, 2(2+1)/80
Metcon
Metcon (4 Rounds for reps)
4 Rounds
In 2 min
Run 200m
as many rounds as possible of:
5 Push Press
5 Bar facing Burpees
Rest 2 min
