CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 750 + 20 GHD sit ups
Then:
Med ball Partner throws
Overhead, chest pass, thruster/wall ball throw
over the back, side to side, 10 each sit up
Then:
Burgener /rehearse clean sequence
Weightlifting
14 mim EOMOM -ie 7 rounds
A :Clean (Clean, FS, FS) add weight each time
Front Squat (for reference)
(note: If you miss (2x) then go back 2 lifts in wt)
Clean (Clean, FS, FS (as heavy as possible- no miss) )
Start around 50% add wt
Metcon
Metcon (Time)
30-20-10
Row Calories
Front rack walking lunge (95/65) – steps
Pull up
rx+ (135, CTB)
