CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
100 singles + 30 Doubles/Attempts
Roll Back/Hips/Legs
Sampson/Spiderman/Pigeon
2x
5 Strict Pull-ups or Iso-Holds +Release
10 Evil Wheels
15 Air Squats
Weightlifting
Back Squat (5X3 @ 85%)
15-20 Minutes to Complete
Metcon
Metcon (Time)
5 rounds for time:
10 Deadlifts (205/155)
15 Push-ups
35 Double Unders (3:1 Singles)
Rx+ = (225/175)
Master’s Rx 55+ = (185/135)
Scale = (185/135)
Approximate Time to Complete = 7-15 Min
