CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Group led
Jump -n- rope
dead bugs
Bandy shoulders
then:
Split Jerk (footwork/bar)
Weightlifting
Split Jerk (1 RM)
Metcon
Metcon (AMRAP – Reps)
Partner I go/you go – 60s each partner /15s transition
2 Rounds
HSPU
Ring Dip
GHD Sit up
Burpee
Sup for ring dip is bench tricep dip with feet elevated if possible.
