CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 min to roll out Legs/Back
2x
Run 200
10 Kb Deadlifts between 10″ boxes
15 GHD sit ups
10 Good mornings
Burgener Warm up
Weightlifting
Snatch (1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 min
1 Hand Stand Push Up
1 Toes to Bar
1 Burpee Box Jump over
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.
Rounds completed + number of reps
