CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
jump n rope warm up
Bandy shoulders
Burgener warm up/clean
Practice Jerk
Weightlifting
Bench Press (work up to 85%, then 1 x ME @ 85%)
Suggested warm up%
50×5, 60×3, 70 x 2, 75 x 1, 80 x 1,
Metcon
Metcon (Time)
3x
Run 600m
12 Push Press (115/75)
21 Push ups
rx + (155/ 105)
