CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll Back and Legs 5 min
Row 500m
8 fire hydrants
Spiderman with 8 x groiner
12 x 1 arm kettle bell swings (6 each arm)
5 plank walk outs/ Inchworm
5 Box jumps
Burgener & review Power Snatch
Weightlifting
Box Squat (Find 3RM)
Metcon
Metcon (Time)
21-15-9
Power Snatch (115,65)
Row- Calories
