CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Couch/Sampson/Pigeon
Banded Bully Stretch + Wrists
2x
10 KBS
10 Jump Squats
3 Wall Climbs or Hands Only Inchworms
Weightlifting
Thruster (Find 1 RM )
Off the rack, 15 Minutes to find 1 RM for the day.
Metcon
Metcon (Time)
For Time:
Run 600 Meters
30 Thrusters (95/65)
Run 400 Meters
20 Thrusters
Run 200 Meters
10 Thrusters
Rx+= (115/85)
Masters Rx 55+ = (75/45)
Scaled = (75/45)
Estimated Time to Complete = 12-20 Minutes
