CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500m
Arm Circles
Down Dog/Up Dog
Then
8 Empty Bar thrusters
5 push ups
5 pull ups
Gymnastics
Handstand Walk
Hand Stand Push Up
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
