CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump N Rope
Down Dog/Up Dog
Bandy Shoulders
8 Kettle Bell Swings
8 Overhead Squats (4L/4R)
10m Bear Crawl
warm up shoulder press
Weightlifting
14 Min EMOM
A: AMRAP Double Unders in 30s
B: Shoulder Press x 3 @ 65%
Shoulder Press (7 x 3 @ 65% )
Metcon
Metcon (3 Rounds for reps)
Tabata intervals for total reps:
Dumb Bell Push Jerk 50/35
Ring Dips
Dumb Bell Floor press 45/25
8 intervals each movement
1 min between movements
