CrossFit PTC – WOD
Warm-up
5 min to roll out Legs/Back
2x
Run 200
10 Kb Deadlifts between 10″ boxes
5 Ninja Roll ups
10 Good mornings
Weightlifting
Front Squat (1RM)
Metcon
Metcon (3 Rounds for reps)
Tabata
Front squat (50%)
Row (Calories)
Bulgarian Split squat (each round alt legs)
one min between each
