CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll legs/5 min
then
Run 200m
2x
Agility ladder and box jumps
10m Spiderman
10m inchworm
5 ninja roll ups
Burgener warm up/power clean
Weightlifting
Power Clean (1 RM)
Metcon
Metcon (Time)
5 rounds
run 200
9 CTB Pull ups/ Pull up
5 Power Cleans (80%)
Rx +
run 200
3 Bar MU
5 cleans (80%) – Full squat, using tdys 1rm
