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
EMOM for 10 mins: Hang Snatch + Snatch (Pause below knee)
(start at 50% and add weight each round)
Hang Snatch
Snatch
Metcon
Metcon (4 Rounds for time)
4 rounds each for time of:
9 Stiff Leg Sumo Style Deadlifts 135/95#
40m Shuttle Run (2x10m down and back)
7 Hang Power Cleans 135/95#
40m Shuttle Run (2x10m down and back)
5 Shoulder to Overhead 135/95#
Rest 2:00 after each round.
