CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll/stretch for 5 min
1 mile Run
then
10 empty bar thrusters
30 sec handstand hold
Metcon
Metcon (2 Rounds for reps)
I Go/U Go
2x through:
1 min each partner / 15s switch
HSPU
Jumping Lunge
Double Under
Thruster
Assault Bike (Calories)
Hip extension
