CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400m
Bandy Shoulders
with a partner:
10 Med ball overhead passes
10 med ball squat and pass (think a wall ball with a chest pass)
10 Side passes L/R
10 push ups
8 empty bar overhead squats
Weightlifting
Snatch Balance (3-3-3-3-3 as heavy as possible w/speed)
Fast to the bottom! Not a push press/half squat.
Metcon
Metcon (Time)
3 rounds for time
20 Dumb bell overhead squat- alternating (45/25)-
10 Burpees
20 Sit ups
