CrossFit PTC – WOD
(No Measure)
Run 400
Agility Ladder x3
Down Dog/pigeon/spiderman
2x
5 Ninja Roll ups
8 Empty Bar Thrusters
8 Reverse Hypers
Deadlift (5/45, 3/55, 2/62.5, 1/67.5, 1/72.5, 5+/75 (Max Ef))
Metcon (No Measure)
4 rounds
Row 250
Rest 3:00
