CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Groiner stretch/hamstrings with band
2x
8 Evil wheel roll outs
10 toes to bar
10 reverse hypers
8 Good mornings
Review Sumo Dead Lift
Warm up to 65% of 1RM
Weightlifting
EMOM 18 Min
EMOM for 18 min:
2 Sumo Deadlift with 65% of 1RM
Metcon
Metcon (Time)
21-15-9
Hang power clean (135,95)
Burpee
RX+
Power Clean (165, 115) – note not a HPC
Bar facing Burpee
