CrossFit PTC – WOD
(No Measure)
Jump-n-Rope warm up -3min
Bands: 15 Scap pulls, 15 face pulls, 15 bent rows
Subway and banded bully
2x
2 skin the cats
5 pull ups
5 Toes to bar (strict)
10 squats
Shoulder Press (7 x 3 @ 67.5 *Warm up to 67.5)
Metcon (Time)
21 – 15- 9
Overhead squat (95/65)
Ring dip
