CrossFit PTC – WOD
Warm-up
5 min to roll out Legs/Back
2x
Run 200
10 Kb Deadlifts between 10″ boxes
15 GHD sit ups
10 Good mornings
Burgener Warm up
Weightlifting
Every ODD minute (where 1 is the first minute) for 15 min.
High hang snatch (no lower than mid thigh), Hang snatch, snatch
Add weight each time, no misses. If you miss go back down
(ie 8 rounds)
A: High-Hang Snatch
B: Hang Snatch
C: Snatch
Metcon
Metcon (Time)
For time:
21-15-9
Ring Dip
Pendlay Row (95/65)
