CrossFit PTC – WOD
(No Measure)
Run 400m
Banded bully/Scap pulls/face pulls/bent rows/roll legs
2x
5 pull ups
5 good mornings
5 Front squats with empty bar
5 Back squats with empty bar
30 sec ring support
Burgener warm up
Clean (45/3, 55/2, 67.5/2, 2(75/2), 2(80/2))
Shoulder Press (55/3, 60/3, 3(65/8))
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 min
5 Toes to Bar
10 Push up
15 Wall Ball (20/10′, 14#/9′)
