CrossFit PTC – WOD
(No Measure)
Jump-n-Rope warm up
Then:
with a med ball and partner
10 Overhead throws
10 backward throws
10 side throws (each side)
10 Squat and pass (think wall ball pass)
5 min to work on pull ups/dips or
Muscle up.
Clean (1RM)
CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
