CrossFit PTC – WOD
(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
Bench Press (Bench Press (6/65, 4/75, 2/85, 2/90, 1/95) )
(Every other minute on the minute…ie about 1:30 rest)
Metcon (Time)
3 rounds for time:
Run 800m
12 Hand Stand Push Ups
12 Pull ups
Rx+
4 Muscle ups instead of pull ups
