CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 200
Agility ladder drills
Dislocates
Down Dog/Spider man/Pigeon
5 Ninja Roll ups
8 empty bar thrusters
*warm up to 60% of front squat
EMOM for 10:
Odd- Front Squat
Even- 8 Toes to bar – work on linking
Weightlifting
A: Front Squat (8-8-8-8-8 @ 60%)
Metcon
Metcon (Time)
3 Rounds
Run 600m
30 Kettle bell swings (70/44)
12 Burpees
