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    Friday March, 1 2013

    CrossFit PTC

    Happy Sequestration Day!

    Warm-Up / Skills

    Sled pull 40m front, 40m backwards
    sled push 20m, pull 20m Front
    Shoulders using lacrosse ball
    2x
    5 push ups
    10 push ups
    15 squats

    Strength

    Exercise: Bench Press/lbs
    Reps: 1
    Comment: (5-5-3-2-1-1)
    Looking for a max/pr on either of the last two singles
    Beginners skip bench and work burgner to power snatch
    int/adv- Start warming up on Pwr snatch when done bench

    Metcon

    12-9-6-3 reps for time of:
    Power snatch 95/65
    Burpee

    Result Type: Time
    Male Rx: 95 lbs
    Female Rx: 65 lbs

    579667_10151492710463126_1384038801_n

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