CrossFit PTC – WOD
(No Measure)
500m Row
Dislocates/Shoulder mob with a ball
1x
8 broad jumps
8 pull ups
8 Overhead squats against a wall- PVC
8 Overhead squats empty bar Thrusters
8 Thrusters w/empty bar
Burgener Warm Up
EMOM- 12
Odd 6 Toes to Bar
Even HS Walk
Handstand Walk
put in distance of best
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
No MU do 3 pull ups/3 dips for each
* If you cant do overhead squats, then do cleans
