CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Roll Legs
Hamstring stretch/Spiderman
Then 2x
8 empty bar DL
8 Empty Bar Bent Row
8 Empty bar Thrusters
Burgener/Power Clean review
Weightlifting
Deadlift (Find 1 RM)
Metcon
Metcon (3 Rounds for reps)
Use Tabata intervals:
Hip Extension
rest 1 min
Power Clean 155/85 (Rx+ 185/105)
rest 1 min
Bulgarian Split squat L/R*
*switch legs after 4 intervals
** Score is total reps
