CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Roll Upper Back/Lats
2x
10 Wall Balls
15 GHD Sit ups
10 Good mornings
10 Kettle Bell Swings
Weightlifting
Shoulder Press (3 Rep Max)
15 Minutes to work up to a 3 RM for the day.
Metcon
Metcon (AMRAP – Reps)
AMRAP 15 min
24 Deadlift (95/65)
50 Double Unders (2:1 Singles)
18 Hang Power Cleans (95/65)
40 Double Unders
12 Push Press (95/65)
30 Double Unders
Rx+= (115/85#)
Master’s Rx 60+ = (55/35#)
Scaled = (75/45#)
