CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
2x
2 Skin the cats
4 Strict Toes to Bar
8 Push ups
16 Squats
Gymnastics
Box Jump (How high can you jump? 1RM)
I know that it says LBS, but put in inches.
Metcon
Metcon (Time)
Run 200m
3 Hand Stand Push Ups
6 Ring Push Ups
Run 400m
6 Hand Stand Push Ups
12 Ring Push ups
Run 800m
12 Hand Stand Push Ups
24 Ring Push ups
* Rings 6 inches from bottom
