CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump n rope warm up
Dynamic warm up
Metcon
Metcon (Time)
5 Rounds for time
Run 600m
15 pull ups
30 push ups
(everytime you break on pull ups/push ups do 10 squats)
Pull up break = come off of the bar
Rx+, 5 rounds and 20#/10# vest
-New? Been out for a while? Then do 3 rounds
