CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 800
2x
10 wall balls
15 GHD Sit ups
10 empty bar bent rows
Weightlifting
EMOM 15 min (A-B-C)
A: Hand Stand Push Up (x3)
B: Ring Dips (x6)
C: Push-ups (x12)
Metcon
Metcon (6 Rounds for time)
Every 3 minutes for 18 minutes (ie 6x)
For time:
7 pull ups
10 Over the bar burpees
