CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 Min roll back and legs
Run 400
8 V-sit roll overs
8 Fire hydrants (8 each way)
8 Groiners
8 Frog Jumps
Weightlifting
EMOM- 12 min
A: (3 Back squats @70%)
B: (2 power cleans 80%)
A: Back Squat (6 x 3 @ 70%)
Power Clean (6 x 2 @ 80%)
Metcon
Metcon (3 Rounds for reps)
3 Rounds for reps:
Mini FGB: 1 min each of:
Hip extension
Ring Dip
Box Jump
Burpee
Rest
Rx+ – Muscle Up instead of Ring dip
