CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 Minutes Roll Shoulders + Keg Stretch
Dynamic Animal (10m each of)
– High Knees
– Bear Crawl
– Butt Kickers
– Inchworm
– Lateral High Knees Left
– Frankenstein’s
– Lateral High Knees Right
– Reverse Bear Crawl
Review DB Power Snatch
Metcon
Metcon (Time)
In teams of 2, compete for time:
1200m run
50 Front squats (95/65)
100 Alt. DB Power Snatch (35/20)
200 ABMAT Sit-ups
1200m run
Partners run together. Reps are team reps and are partitioned as needed but one person working at a time.
Rx+ = Front Squat (135/95); DB Power Snatch (50/35)
Rx Masters Rx 60+ = Front Squat (75/45); DB Power Snatch (25/15)
Sub for run is 1500m row
