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 + practice hang clean/FS/FS complex
Clean (Hang Clean/FS/FS 2/45, 2/55, 2/60, 3/70)
# times thru complex / % 1RM
Teach TGU
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min
10m Dumbell Walking Lunge (35/25)
6 Turkish Get ups – 35/25
10m Dumbell Walking Lunge (35/25)
6 Turkish Get ups
