CrossFit PTC – WOD
(No Measure)
Run 400m
Down Dog/pigeon/spiderman
2x
8 Overhead squats against wall
8 Thrusters with empty bar
8 Reverse hypers
Burgener Warm up
Rope climbs-
If you have a rope climb –
10 Minute EMOM
– 4 HSPU
Sisson (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
RX+ = 20#/10# vest
