CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 800m
Bandy Shoulders
2x
5 Goblet squats
10 Kettle bell swings
Burgener/clean and jerk review
Weightlifting
10 Min EMOM
A; 3 Shoulder Press at 80%
B: 5 weighted pull up (as heavy as possible)
A: Shoulder Press (3 @ 80%)
B: Weighted Pull-ups (5 sets of 5 as heavy as possible)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min
35 Double-unders
15 Toes to Bar
5 Clean and Jerk (Full squat) 135/95
RX + (185/125)
