CrossFit PTC – WOD
Warm-up
Row 500 & Agile 8 (No Measure)
Row 500
Agile 8
Foam Roll — IT, Piraformis, Teardrop adductors
V-Sit rollover
Firehydrant (arms/back straight)
Groiner (10x each side)
Frog Jumps (10x)
1st Baseman (x2 each side) or Sampson
Power Clean Review
Weightlifting
EMOM- 10 min
Min 1,3,5,7,9 (3 Back squats
Min 2,4,6,8,10 (2 power cleans)
A: Back Squat (3-3-3-3-3 @ 75-80 (add 5# to last))
B: Power Clean ( 2-2-2-2-2 @80% (add 5# to last))
Metcon
4 rounds
Row 500m
Rest 3 min
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row
