CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Mobilize wrist/triceps/pecs/ calves with wall stretches
2x with Empty Bar
5 Deadlifts
5 Hang Muscle Cleans
5 Front Squats
5 Push Press
5 Back Squats
Review Hang Power Clean
Weightlifting
Hang Power Clean (From top of knee work up to 85% of 1RM)
then drop 20 lbs and do 2×2
Metcon
Metcon (Time)
5 Rounds
15 Wall Balls
12 Hand Release Pushups
9 Hang Power Cleans (95/65)
Rx+= (135/85)
Rx Masters = (75/55)
Scales = (75/44)
