CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Bandy Pulls
Bully, Subway, Scap, Face, Bent row
2x
5 single arm Kb Swing L/R
5 single arm KB clean L/R
5 single arm Kb Snatch L/R
2 skin the cat
Weightlifting
A: Bench Press ( (5-5-5-5-me)@70%)
B: Deadlift ( (5-5-5-5-me)@70%)
Metcon
Metcon (Time)
3 Rounds
15 Push Press (115, 75)
15 Pull ups
30 Double unders
*Rx + (M) 135/Strict pull up,(w) 95/ Chest to bar
