CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
3 Minutes Jump-n-rope warm up
2X Through
1 Minute Each of:
Couch Stretch – L then R
Pigeon Pose – L then R
Front Rack Bandy Shoulder – L then R
Empty Bar BN Mobility Drill – Standing then Squatting
Weightlifting
Front Squat (55/5, 62.5/5, 3(67.5/10))
Metcon
Metcon (Time)
For Time:
100 DUs then,
5 Rounds of:
10 DB Deadlift (35/20)
10 DB Power Clean
10 DB Front Squat
Then 100 DUs
Rx+ = (50/35)
Masters 55+ (25/15)
Sub for DU- 3/1
