CrossFit PTC – WOD
(No Measure)
Row 500
Down Dog/pigeon/spiderman
2x
5 Ninja Roll ups
10 Empty Bar Thrusters
10 Reverse Hypers
EMOM- 12 min
HSPU- 3
Bar Muscle Up- 3 (Chest to bar, pull up, pull up progression)
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
