CrossFit PTC – WOD
(No Measure)
Jump n rope warm up (3 min)
Lax ball shoulder mob/ PVC Dislocates
2x
8 Overhead squats against wall
8 Thrusters with empty bar
8 Reverse hypers
Burgener Warm up
Hang Squat Snatch Review
EMOM for 12 – Hang Squat snatch x 2 – Add weight till miss, then drop back
and continue at that weight
Hang Snatch (for %)
Snatch (for %)
Metcon (3 Rounds for reps)
3 rounds. 1 min each movement:
Box Jump (24/20)
Ring Dip
KB Swing
Rest
Equip Note: Rig
