CrossFit PTC – WOD
Jump-n-rope + Animal Farm (No Measure)
Jump-n-rope warm up
Then
Animal Farm
2x
10m Inchworm
10m Spiderman
10m Crab Crawl
10m Bear Crawl
Pick one:
A : Practice skin the cats/reverse lower
B: Muscle up/HSPU alternate EMOM 10
C: Pull up/L sit (15s) – Alt EMOM 10
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min
3 – Wall climbs
5 – Pull ups
7- OHD Prison Lunge (45/25)
