CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 Minutes to Roll Upper Back/Lats
Row 500
Dislocates/Halos + Hangmans
2x – All with Snatch Grip
8 Empty Bar Behind-the-Neck PP
8 Empty Bar OHS
5 Empty Bar SOTS Press (BTN- Sn Grip)
(may have to use just a pvc!)
https://www.youtube.com/watch?v=kyzIaQxmWeQ
Weightlifting
Overhead Squat (1RM)
Metcon
Metcon (Time)
4 rounds for time:
20 calorie row
10 OHS (95/65)
Rx+ = (135/95)
Rx Masters 55+ = (75/55)
Scaled = (75/55)
