CrossFit PTC – WOD
Warm-up
Run 400
Down dog/Scorpion Stretch
2x
5 Empty bar overhead squats
8 Reverse hypers
5 pull ups
8 Good mornings
Weightlifting
Warm up then 2×2@90, 2×2 @95% rest 1 min between sets
Box Squat (2×2 @90%, 2×2 @95%)
Metcon
Metcon (Time)
For Time:
21-15-9
Row (Calories)
Russian twist (35# KB, 26# KB)
Pull up
(russian twist count R+L = 1)
