CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Roll out legs
1x
8 Evil wheel roll outs
8 Thrusters
8 Box jumps
Burgener- Review Tall Clean/Clean pull
Weightlifting
Clean (7 x Clean Pull/Clean – as heavy as poss)
Do 3 sets of 3 Tall Cleans- Light to no weight on the bar. 45 seconds rest between sets. Then do 7 sets of clean pull/clean working up in weight as heavy as possible, no misses.
Clean (7 x Clean Pull/Clean – as heavy as poss)
Do 3 sets of 3 Tall Cleans- Light to no weight on the bar. 45 seconds rest between sets. Then do 7 sets of clean pull/clean working up in weight as heavy as possible, no misses. Rest 60s between sets.
Metcon
Choose A or B-
A: Metcon (AMRAP – Rounds and Reps)
Metcon A
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with DBs (35/25)
30 Double-Unders
B: Metcon (AMRAP – Rounds and Reps)
Metcon B
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with DBs
200m Run
