CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump n Rope Warm up
Bandy Pulls
Bully, Subway, Scap, Face, Bent row
2x
10m Bear Crawl fwd
10m Bear Crawl bkwd
5 push ups + 5 clapping push ups
10 squats
Weightlifting
Bench Press (Bench Press 8-8-8-8-8 @ 60%)
Metcon
Metcon (4 Rounds for reps)
4 rounds
In 3 minutes
Row 300/250
As many rounds as possible:
6 Toes to bar
6 Overhead squats @ 95#/65#
Rest 2 minutes
