CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump N Rope Warm Up
2x
10 Kettle Bell Swings
10m Bear Crawl
10 Ball Slams
10 Backwards Bear Crawl
5 clapping push ups
Weightlifting
Bench Press (Bench press : 8-8-8 @ 67.5%)
Metcon
Metcon (Time)
4 rounds for time
Run 400
21 Ring Push ups (6″ from bottom to ground)
15 Box Jumps
