CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 750
Dislocates/roll t-spine/shoulders
2x
5 single arm Kb Swing L/R
5 single arm KB clean L/R
5 single arm Kb Snatch L/R
Hold ring support for 30s
5 empty bar thrusters
EMOM – 12 min
A- 3 Muscle Ups (or 5 pull ups/5 dips)
B- 8 Toes to bar
Metcon
Metcon (Time)
3 Rounds for time
30 Double Unders
Row 20 Calories
10 Thrusters (95/65)
