CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll legs and back for 5 min then:
3 Rounds
Run 200m
5 Box Jumps
10 Kettle bell deadlifts with feet on two 10″ boxes
Then Burgener
Warm up Sn/Cln
Weightlifting
EMOM 12 Min:
Min 1-6 : Snatch Pull, Snatch
Min 7-12 Clean pull Clean
(try to add weight each time)
(EMOM: Beginners work Hang Power Snatch + Ohd Sqt
then Hang Power Clean + front squat …if able)
Snatch Pull
Snatch
Clean Pull
Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 12 min:
5 pull ups
10 push ups
15 Squats
(Rx+ vest 20/10)
