CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 Min to roll out legs
Run 400m
3x
10 Wall balls
10 Ball Slams
10 Kettle Bell swings
Weightlifting
EMOM 20
Battle Rope (30/25)
Core Plank (40 sec)
8 Ring Dips
Alt Bird Dog Planks (40s)
Assault Bike 12/10 cal
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min
5 CTB Pull ups
10 Squat Clean 95/65
15 AbMat Sit ups
Rx + (135/85) + GHDS
Masters 55+ (75/45)/pull up
