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
Weightlifting
Back Squat (ME at 75%)
Metcon
Metcon (4 Rounds for reps)
4 rounds
In 3:00
200m sled pull (45/25)
10 pull ups and
as many Power Cleans as possible (165/105)
Rest 3:00
Score Power Clean reps
