CrossFit PTC – WOD
(No Measure)
Run 200
Agility ladder drills
Dislocates
Down Dog/Spider man/Pigeon
5 Ninja Roll ups
8 empty bar thrusters
Burgener + Skill Transfer -Snatch
*Discuss/demo hang sn + sn combo
Snatch (Hang Sn + Sn)
(45/(1+1), 55/ (1+1), 65/(1+1), 4(75/(1+1))
Metcon (AMRAP – Reps)
Tabata Fran
Pull up
Thruster (95/65)
(alternate between Pull up/Thruster ie 20s Pull up/10s Rest
then 20s Thruster/10s Rest, then 20s Pull up…8 min)
Score is total reps.
