CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 min roll legs and back
Run 400
2x
5 squats facing the wall/ 5 wall washer squats
5 evil wheel roll outs
5 box jumps
5 pull ups’
5 push ups
Weightlifting
Front Squat (Work up to a 2RM)
Metcon
Metcon (3 Rounds for reps)
Mini FGB style:
3 Rounds:
1 min ea of:
Wall Ball (20/10, 14/9)
KBS (53/35)
Burpee Box Jump Over (24/20)
Power Clean (155, 105)
Rest
