CrossFit PTC – WOD
Warm-up
5 min to roll out Legs/Back
pigeon pose/couch stretch
2x
10 Ball slams
10 goblet squats
5 Ninja Roll ups
Then warm up front squat to 65%
Weightlifting
EMOM: 15 min
Front Squat (2 x 65%)
Metcon
Metcon (Time)
3 Rounds for time
Row 500
15 Box Jumps (24/20)
9 Squat cleans (60% of 1rm)
15 min time cap
*If you time cap, enter 15 min and then rounds and reps in notes
