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
Weightlifting
Bench Press ((8-8-8-8-8)@ 60%)
Metcon
Metcon (Time)
3 Rounds for time
Run 400
25 Push ups
25 Kettle bell swings (53/35)
Rx+ wear a vest 20#/10#
