CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump n Rope Warm up
Bandy Pulls
Bully, Subway, Scap, Face, Bent row
2x
10m Bear Crawl fwd
10m Bear Crawl bkwd
5 push ups + 5 clapping push ups
10 squats
warm up bench press
Metcon
Metcon (Time)
80% Lynne
5 rounds
Max Effort Bench Press @ 80% 1RM
Max Effort Pull up
Rest as desired, but go directly from
Bench Press to Pull up
