CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 min to roll out Legs/Back
Hangmans/Banded Shoulders
2x
Row 250
5 Empty Bar Hang Snatch High Pulls
5 Empty Bar Power Snatch
5 Empty Bar BN Snatch Grip Push Press
10 Empty Bar OHS
Burgener Warm up
Weightlifting
Snatch (Find 1 RM)
20 Min to find 1 RM for the day
Metcon
Metcon (AMRAP – Reps)
AMRAP 6 min
1 Hand Stand Push Up
1 Toes to Bar
1 Burpee Box Jump over (24/20)
2 Hand Stand Push Up
2 Toes to Bar
2 Burpee Box Jump over
3 Hand Stand Push Up
3 Toes to Bar
3 Burpee Box Jump over
continue pattern until time.
