CrossFit PTC – WOD
Warm-up
Jump n Rope
Down dog/Scorpion Stretch/ Band-Shoulder warm up
2x
5 Empty bar overhead squats
8 Reverse hypers
5 pull ups
8 Good mornings
Burgener/Power Snatch
Shoulder Press (1RM)
Metcon
Power Annibel (Time)
50 Double Unders
10 Power Snatch (95/65)
40 Double Unders
8 Power Snatch (95/65)
30 Double Unders
6 Power Snatch (95/65)
20 Double Unders
4 Power Snatch (95/65)
10 Double Unders
2 Power Snatch (95/65)
*Rx+ (135/85)
