CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump -n- rope warm up
Shoulder Band warm up/stretch
then 2x
8 evil wheel roll outs
8 empty bar thrusters
8 kettle bell swings
Weightlifting
Push Press (3RM)
Then: Drop set ME 80%, 70%, 60% tdys 3rm
Use a partner. Do ME at 80% rack bar and have
partner drop weight to 70%, ME and repeat at 60%.
Then partner goes. Score is total reps.
Push Press (ME at 80%)
Push Press (ME @ 70%)
Push Press (ME @ 60%)
Metcon
Metcon (5 Rounds for reps)
WOD: 5 rounds for total reps
As many thrusters as possible in 30s
Rest 2 min
(use the higher of 50% tdy 3rm pp or 45% 1RM )
put weight in comments
