CrossFit PTC – WOD
(No Measure)
Row 500
roll legs/banded hamstrings/banded IT Band
2x
10 Banded good mornings
10 Banded side steps R &L
10 Hip extensions
10 push ups
Deadlift (3/62.5, 3/72.5, me/80)
add 10# to last 80% me, unless you have a new 1RM
Metcon (Time)
Row 40 Calories
40 Medball cleans (20#/14#)
Row 30 Cal
30 Medball cleans
Row 20 Calories
20 Med ball cleans
Row 10 Calories
10 Med ball cleans
Rx+ Start at 50
