CrossFit PTC – WOD
(No Measure)
Row 750
1x
15 banded dislocates
15 face pulls
15 scap pulls
10 empty bar OHD squats
10 Wall balls
5 Ninja roll ups
Burgener- Clean
Clean ( 60/2, (70/2)2, (75/2)2,(80/2)2)
Shoulder Press (5-5-5 @ 40% – Time permitting)
Stay with the percent for this week.
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 min
3 HSPU
7 Burpees
9 Kettlebell Swings (53/35)
