CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500m
Down Dog/Up Dog/spider man/Hamstring
2x
3 Pull ups
5 push ups
10 squats
Burgener
Weightlifting
Shoulder Press (1RM)
Metcon
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 chest-to-bar pull-ups
Men use 65 lb.
Women use 45 lb.
CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
