CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll out/hamstring stretch 5 min
Row 250
2x
5 Kettle bell swings
5 wall balls
10 push ups
Weightlifting
15 Min EMOM
A: Back Squat 3@ 80%
B: Row 10/8 Cal
C: 5 Box Jumps
Back Squat (5 x 3 @ 80%)
Metcon
Metcon (Time)
3 Rounds for Time:
20m Dumbbell walking lunge (55.35)
10 Burpee
