CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Shoulder Mobility + Roller
With Med Ball
10 Forward Passes
10 Overhead Passes
10 Wall Ball Passes
10 Scoop Shots
10 Lateral Passes
10 Drop Passes
Burgener for Clean
Weightlifting
Back Squat (5X3 @ 85-90%)
Metcon
Metcon (Time)
3 Rounds
50 Air Squats
15 Power Cleans (135/95)
500m Row
Rx+= (155/115)
