CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400m
couch stretch, Spider man stretch, Front rack stretch
2x
10 ball slams
10 squats
5 push ups
5 pull ups
Weightlifting
Find 1 RM Hang Clean in 10 min then 5-5-ME Front Squat at 75%
Hang Clean (10 min to find 1RM)
Front Squat (5-5-ME @ 75%)
Record max effort set
Metcon
Metcon (Time)
3 Rounds
Run 200m/Row 250
15 Chest to bar pull ups/pull up
20 Push up
25 Squats
Rest 1 min
