CrossFit PTC – WOD
(No Measure)
Jump-N-Rope Warm up
Lacrosse ball- shoulder/Hip
2x
Agility ladder then 10m broad jump
3 Skin the cat
30s Ring support
Then
Burgener
Snatch (Power Snatch, Hang Snatch, Snatch)
45,60,70, 3×80
Go thru the entire complex. Power from Ground, Hang to full squat, Snatch (full movement)
Metcon (AMRAP – Rounds and Reps)
Partner I go/you go
8 min AMRAP
7- Overhead Squat (95/65)
7 Toes to bar
Partner A completes the 14 reps and then partner B completes 14 reps. Continue this for the full 8 minutes.
